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 seconds x Bar Hang from rig

40 seconds x Side Planks (20 seconds each side)

15:00-20:00

Explanation and Set-up for next section

20:00-35:00

3) Auxiliary Strength:

Alternating Every Minute on the Minute for 15 minutes (5 sets each):

Russian Twists x 30 (15 each way)

Seated Barbell Wrist Curls x 10

T-Spine Rotations x 16 (8 each way)

*try to use the same weight you did last week on twists for the increased reps this week

*reps dropped on curls and t-spine rotations, try to increase weight

35:00-40:00

Set-up/explanation of next section

40:00-51:00

4) MetCon:

EMOM 11:

Minutes 1-3: 10 x Russian KB Swings @Rx+: 70/53, Rx: 53/35, Scaled: 35/26 + Max Air Squats in remaining time in the minute

Minute 4: Rest

Minutes 5-7: 10 x Russian KB Swings @Rx+: 70/53, Rx: 53/35, Scaled: 35/26 + Max Push-ups (Scaled: knee push-ups) in remaining time in the minute

Minute 8: Rest

Minutes 9-11: 10 x Russian KB Swings @Rx+: 70/53, Rx: 53/35, Scaled: 35/26 + Max Ring Rows in remaining time in the minute

51:00-55:00

Clean-up/scores on board

55:00-60:00

Cool-down: 3 Rounds

Foam Roll and Stretch in that order