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

100m Jog

10 Thrusters

10 Sit-ups

10 Ring Rows

*good amount of movements, so give them plenty of time to warm up the movements

17:00-22:00

Explanation and Set-up for next section

22:00-55:00

3) MetCon:

I would have all the equipment out in a solid logistical format…almost like stations for everything. If it is a big group you could allow them to “choose their own adventure”, meaning they can go in whatever order they want…should be a fun one

“Brides of Frankenstein”

Partner For Time:

Kelly

5 Rounds

400m Run

30 Box Jumps

30 Wall Balls

—then—

Isabel

30 Snatch

—then—

Annie

50-40-30-20-10 of:

Double Unders

AbMat Sit-ups

—then—

Grace

30 Clean & Jerks

—then—

Jackie

1,000m Row

50 Thrusters

30 Pull-ups

*split distance/reps with partner as needed

*Pace: Have some fun and get after it!

Beginner: Teams of 3 and/or…16/12”, 10/8, 95/65, Line Hops x2, 95/65, Ring Rows

Scaled: Teams of 3 and/or…20/16”, 14/10, 115/75, Single Unders x2, 115/75, Jumping/Banded Pull-ups

Rx/Rx+: 24/20”, 20/14, 135/95

55:00-60:00

5) COOL-DOWN