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
20 seconds x Bar Hang on rig
20 x Flutter Kicks
20 x Mountain Climbers
15:00-20:00
Explanation and Set-up for next section
20:00-35:00
3) Skillz: Test #2
Alternating Every 5 minutes or 15 minutes:
Rx+ and Rx:
Skill #1: first rep or max unbroken set of Strict or Kipping Handstand Push-ups
Skill #2: first rep or max unbroken set of Ring or Bar Muscle-ups
Skill #3: first steps or max unbroken distance of Toes to Bar
Scaled:
Alternating Every 5 minutes or 15 minutes:
Work to Barbell Push Press or Barbell Strict Press 2-rep max
Work to Snatch Grip Bent Over Row 2-rep max
Work to DB Sit-up 2-rep max
*remember to choose the appropriate level for each skill
*use formula to see how close you are to pistols, Rope climbs and handstand walks
if you can perform a Barbell Strict or Push Press with approximately 75-80% of your body weight then you should have the strength to do a strict or kipping HSPU
if you can perform a Snatch Grip Bent Over Row with approximately 75-80% of your body weight then you should have the strength to do a pull-up
if you can perform a DB Sit-ups with approximately 30% of your body weight then you should have the strength to do a toe to bar
Weight used x reps completed = A
A x 0.0333 = B
B + Weight used = Estimated max
35:00-40:00
Set-up/explanation of next section
40:00-52:00
4) MetCon:
6 Rounds for max reps:
20 seconds x Max Single Arm KB Swings @Rx+ 70/53, Rx 53/35, Scaled 35/26
10 seconds transition
20 seconds x KB Goblet Squats @Rx+ 70/53, Rx 53/35, Scaled 35/26
10 seconds transition
20 seconds x KB Sit-ups @Rx+ 70/53, Rx 53/35, Scaled 35/26
40 seconds rest
*score is total reps: swings + squats + sit-ups
*Pace: Aggressive: 200+ total reps, Solid: 180 total reps, Limit: 140 total reps
52:00-55:00
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