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:

3 Rounds

10/8 x Calorie Bike

20 x Hollow Flutter Kicks

15:00-20:00

Explanation and Set-up for next section

20:00-34:00

3) Conditioning/Core:

Every Minute on the Minute for 3 minutes:

10 seconds to reach max RPM on bike

*2-3 can get through in the minute if needed because of class size

—1 minute rest/transition—

Alternating Every Minute on the Minute for 10 minutes (5 sets each):

30 seconds on Bike @65-70% of max RPM reach from above

30 seconds x Weighted Plank (Beginner: no weight x 20 seconds, Intermediate: no weight)

*reaching the max RPMs then using a % of that during the intervals will give you a marker similar to 500m row pace, this allows you to better understand paces during conditioning and WODs

*this also helps improve bracing your core under fatigue

34:00-39:00

Explanation/set-up for next section

39:00-52:00

4) MetCon:

As Many Rounds and Reps as Possible in 13 minutes:

20 x Single DB Hang Clean & Jerks

40’ x Single DB Lunges (hold DB anywhere)

120’ x Shuttle Run (6 x 20’)

*mark off 20’

*goal is no more than 2 sets on the clean & jerks, switch hands whenever you want, recommended to try switching hands every 5 and see if you can go unbroken

*steady movement on the lunges, focus on your heel staying down on your front foot and driving through your heel when standing

*have some fun with the shuttle and push the pace, your heart rate should rise during this then use the clean & jerks and lunges to dry to get it back down

*Pace: Aggressive: 6 Rounds, Solid: 5 Rounds, Limit: 4 Rounds

Beginner: 25/15

Scaled: 35/20

Rx: 50/35

Rx+ 70/50

52:00-55:00

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