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

30 seconds x Wall Sit

30 seconds x Side Plank (15 seconds each side)

15:00-20:00

Explanation and Set-up for next section

20:00-36:00

3) Skillz: Pistols

Alternating Every Minute on the Minute for 16 minutes (4 sets):

1/4, 1/2, 3/4 or Full Box Pistol RIGHT LEG x 6 (Rx+ Full weighted, hold KB in goblet position)

T-Spine Rotations RIGHT SIDE x 10

1/2, 3/4 or Full Box Pistol LEFT LEG x 6 (Rx+ Full weighted, hold KB in goblet position)

T-Spine Rotations LEFT SIDE x 10

*we did the box pistols in week 1, see if you can get lower/add weight/increase weight

36:00-41:00

Set-up/explanation of next section

41:00-50:00

4) MetCon:

Every Minute on the Minute for 9 minutes:

12 x Russian KB Swings @Rx+ 70/53, Rx 53/35, Scaled 35/26

12 x AbMat Sit-ups (Rx+ MB Sit-ups @20/14)

*ADD 1 REP EACH ROUND….last round would be 20 of each

*if you cannot complete the reps in the minute, then the remaining time is an AMREP of making it as far as you can, adding one rep each round

50:00-55:00

Clean-up/scores on board

55:00-60:00

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