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

30sec Front Plank

10 Glute Bridges

5 Tempo Back Squats @empty barbell

*31X…solid 3-second lowering, dead stop, max speed back up

*review set-up for lower body strength, you have already covered what the tempo squats are, give them time to warm-up to their starting weight of around 70%

17:00-22:00

Explanation and Set-up for next section

22:00-34:00

3) Lower Body Strength:

Every 2 minutes for 12 minutes:

3 Tempo Back Squat @70% and build

*31X…solid 3-second lowering, dead stop, max speed back up

*these should be heavy enough to want rest, focus on bracing, solid tempo, good depth, whole foot in the ground, knees out, chest up, think of flexing butt at the top of each rep

*the time in between sets is a great time to walk around and individually coach people

34:00-42:00

Transition for MetCon

42:00-55:00

4) MetCon:

*Calories: push hard, find a breathing rhythm

*Deadlift: brace, neutral spine, flex butt at top, would recommend singles instead of touch n’ go

*Rope Climbs: focus on getting your feet up to the level of your face with a good clamp to challenge yourself to get up the rope in as few pulls as possible

AMRAP 13:

15/12 Calorie Row/Bike

2 Deadlift

1 Rope Climb

*alternate between row/bike each round

*Pace: Aggressive: 7 Rounds, Solid: 6 Rounds, Limit: 5 Rounds

*push hard on the calories, solid singles on deadlift, steady on the rope climbs

Beginner: 12/10 Calories, 185/125, 10 Ring Rows

Scaled: 275/185, Half or 3/4 Rope Climbs or 10 Ring Rows

Rx: 315/225

Rx+: 365/255, Legless

55:00-60:00

5) COOL-DOWN