0:00-7:00

1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

7:00-10:00

Transition and Explanation of Specific Warm-up

10:00-15:00

2) SPECIFIC WARM-UP:

2 Rounds

15/11 x Calorie Bike

250m Row

15:00-20:00

Explanation and Set-up for next section

20:00-34:00

3) Conditioning

5 minutes of work/2 minutes of rest for each modality:

Bike (moderate effort)

Row (moderate effort)

*last minute of rest is also switching to next modality

*last week of this progression

34:00-39:00

Explanation/set-up for next section

39:00-50:00

4) MetCon:

Every 3 Minutes for 12 minutes (4 sets):

16 x Double DB/KB Squats

12 x Toes to Bar

8 x Snatch

*rest for remainder of the 3 minutes

*track time for each set

*Pace: Aggressive: 1:40 per set, Solid: 2:00 per set, Limit: 2:30 per set

Scaled: 25/15 DB or 26/18 KB, 95/65, Hanging straight leg raises, drop reps to 14,10,6 if needed

Rx: 35/20 DB or 35/26 KB, 115/75

Rx+ 50/35, 135/95

50:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN: 3 Rounds

Straight Arm Stretch on rig x 20 seconds each side

Calf Stretch x 20 seconds each side

Pigeon Stretch x 20 seconds each side