0:00-10:00
1) GENERAL WARM-UP:
Coach’s choice (general stretches, increase core temperature and heart rate)
10:00-15:00
2) SPECIFIC WARM-UP:
3 Rounds
10/8 x Calorie Bike (Round 1: easy, Round 2: moderate, Round 3: hard)
30 seconds x Front Plank
15:00-20:00
Explanation and Set-up for next section
20:00-31:00
3) Conditioning/Core:
5 minutes Bike at pace (see below)
—1 minute rest—
Every Minute on the Minute for 5 minutes: 12 x Lying Straight Leg Raises
*start people at different stations if needed because of class size
Bike:
Beginner: 6/5 Cals per minute average (total of 30/25)
Scaled: 9/7 Cals per minute average (total of 45/35)
Rx: 12/9 Cals per minute average (total of 60/45)
Rx+: 15/11 Cals per minute average (total of 75/55)
31:00-36:00
Explanation/set-up for next section
36:00-51:00
4) MetCon:
Running Clock:
0:00-5:00
3 Round For Time: 4 minute cap
20 x Wall Balls
20 x AbMat Sit-ups
*when done or reach cap, rest for the remainder of the 5 minutes
*push hard for unbroken wall balls
5:00-10:00
For Time: 2:30 minute cap
500m Row
*when done or reach cap, rest for the remainder of the 5 minutes
10:00-15:00
3 Round For Time: 4 minute cap
20 x Single DB Hang Clean & Jerks
1 x Rope Climb
*when done or reach cap, rest for the remainder of the 5 minutes
*start people at different stations if needed because of class size
*Pace: Aggressive: 3:00/1:35/3:00, Solid: 3:30/1:50/3:30, Limit: 4:00/2:30/4:00
Beginner: 10/8, 400m/320m row, 25/15, 10 x ring rows
Scaled: 14/10, 35/20, 2 x rope pulls or half rope climb (as high as you can make it)
Rx: 20/14, 50/35
Rx+: 25/20, 70/50
51:00-55:00
Recover/Clean up/Scores on the board
55:00-60:00
5) COOL-DOWN