0:00-7:00

1) GENERAL WARM-UP:

Coach’s choice

Two components should always be involved in this section:

• increase their heart rate/core temperature with movements like mountain climbers, jumping jacks, 100-200m jog, 2 minutes row or bike, etc.

• general stretches that get the big muscles of the upper and lower body

Have some fun coming up with creative ways to get people warm and loose. This is also a great opportunity to break the ice by talking to members or the class as a whole about their day or the workout or anything like that while they are warming up

7:00-10:00

Transition and Explanation of Specific Warm-up

10:00-15:00

2) SPECIFIC WARM-UP: 3 Rounds

20 x Shoulder Taps (VIDEO)

20 x Flutter Kicks

20 x Line Hops

15:00-20:00

Explanation and Set-up for next section

20:00-36:00

3) Skillz: Double Unders

8 minute coaching block: All Levels

EMOM 8:

Set 1: Float Balance x 15 seconds each side (VIDEO)

Set 2: Knee up Balance x 15 seconds each side (VIDEO)

Set 3: Float Balance EYES CLOSED x 15 seconds each side

Set 4: Knee up Balance EYES CLOSED x 15 seconds each side

Sets 5-6: Linear Lunge to Hold x 10 (5 each way, VIDEO)

Sets 7-8: Lateral Lunge to Hold x 10 (5 each way, VIDEO)

*all of this is working on balance, stability and proprioception that carries over to Double Unders

8 minute training block:

Scaled (cannot yet do double unders): EMOM 8: 30 seconds x Single Unders with Double Under attempts

Rx (39 or less unbroken Double Unders): EMOM 8: 30 seconds x max Double Unders…go for a new unbroken PR

Rx+ (40+ unbroken Double Unders): Alternating EMOM 8 (4 sets each): 45 seconds x Wall Sit (leaves 15 seconds rest/grab rope), 30 seconds x Max Double Unders (leaves 30 seconds rest before next set of wall sits)

36:00-41:00

Set-up/explanation of next section

41:00-53:00

4) MetCon:

4 Rounds For Time:

10 x Single DB Hang Clean & Jerk RIGHT ARM @Rx+ 70/50, Rx 50/35, Scaled 35/20

10 x Single DB Lunge with DB on RIGHT SHOULDER (5 each leg)

10 x Single DB Hang Clean & Jerk LEFT ARM @Rx+ 70/50, Rx 50/35, Scaled 35/20

10 x Single DB Lunge with DB on LEFT SHOULDER (5 each leg)

200m Run (should take no longer than 1:15)

*Pace: Aggressive: 2:20/round (9:20), Solid: 2:40 (10:40), Limit: 3:00/round (12:00)

53:00-55:00

Clean-up/scores on board

55:00-60:00

Cool-down: 3 Rounds

Hamstring Stretch x 20 seconds each side

Iron Cross x 5 each way

Scorpions x 5 each way