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

10/8 x Calorie Bike

20 seconds x Bar hang from rig

10 x Push Press with empty barbell

15:00-25:00

Explanation and Set-up for next section

25:00-55:00

3) MetCon:

Dirty 30: “Pull your life together”

Alternating Every 3 minutes for 30 minutes (5 sets each):

1) As Many Reps as Possible in 3 minutes:

20/15 x Calorie Bike (should be no longer than 1 minute…Rx+ 25/19, Scaled 15/11)

Max Rope Climbs with remaining time in the 3 minutes (Rx+ Legless, Scaled Rope Pulls VIDEO)

2) 3 minute time block

Build to heaviest Shoulder to Overhead (strict press, push press, push jerk or split jerk)

*you will have five 3-minute blocks of time to work to your heaviest S2OH

*stagger the start if needed because of class size so everyone can do the 3 minute bike/rope first then the S2OH

55:00-50:00

Clean-up/scores on board