0:00-10:00

1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

10:00-17:00

2) SPECIFIC WARM-UP:

3 Rounds:

20 Lateral Hops over Barbell

10 Barbell Bent Over Rows

8 Barbell Push Press

*empty barbell

17:00-22:00

Explanation and Set-up for next section

22:00-34:00

3) Accessory Strength:

Alt. EMOM 12:

12 Single Arm, Single Leg KB RDLs (6 each leg)

12 Single DB Bench Press (6 each arm)

12 Single DB Knee Supported Rows (6 each arm)

–1 minute rest–

Alt. EMOM 8:

12 Barbell Curls

20 Banded Tricep Extensions

34:00-43:00

Transition to MetCon

43:00-55:00

4) WOD:

Alternating Every 2 minutes for 12 minutes (3 sets each):

25/18 Calorie Bike

As Many Rounds and Reps as Possible in 2 minutes:

4 Ring Dips

6 Ring Rows

*complete the bike as fast as possible, rest for the remainder of the 2 minutes

*pick up where you left off each AMRAP

*split the class in half if needed because of class size, half start on the bike, half on the AMRAP, use Ski if needed

*the bike should be done in 1:40 or under, adjust calories as needed

*Pace: Aggressive: 9 Rounds, Solid: 8 Rounds, Limit: 6 Rounds

Beginner: 15/11 Calorie Bike, 6 Bench Dips, 6 Barbell Bent Over Rows @45/35

Scaled: 20/14 Cals, Banded Ring Dips

*appropriate for all ages, scale or modify with the suggestions above as needed

55:00-60:00

5) COOL-DOWN