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 x Air Squats

10 x Push-ups

10 x Ring Rows

10 x Sit-ups

15:00-20:00

Explanation and Set-up for next section

20:00-50:00

3) MetCon: Dirty 30: “Triple Eights”

Running Clock:

0:00-10:00

As Many Reps as Possible in 8 minutes (leaves 2 minutes rest):

60/42 x Calorie Bike

Max Single DB Devil’s Press with time remaining in the 8 minutes

*goal is to get the bike done in 5 minutes or less

*slow and steady movement on the devils press

*Pace: Aggressive: 35 Devils press, Solid: 25 Devils press, Limit: 15 Devils press

10:00-20:00

As Many Rounds and Reps as Possible in 8 minutes (leaves 2 minutes rest):

8 x Double DB Step-ups

8 x Double DB Renegade Rows (4 each arm)

*Pace: Aggressive: 8 Rounds, Solid: 7 Rounds, Limit: 6 Rounds

20:00-30:00

4 Rounds for Time (8 minute cap):

20 x Single DB Hang Clean & Jerks

20 x AbMat Sit-ups

*Pace: Aggressive: 6:00, Solid: 7:00, Limit: 8:00

Beginner: 40/28 Cal Bike, 25/15, 16/12”

Scaled: 50/35 Cal Bike, 35/20, 20/16”

Rx: 50/35, 24/20”

Rx+: 70/50, 24/20”

50:00-55:00

Clean-up/Scores on the board

55:00-60:00

Foam roll and stretch