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:
10 KB Goblet Squats
10 KB RDLs
20 Flutter Kicks
*review the workout, then give them time to warm-up each movement
17:00-22:00
Explanation and Set-up for next section
22:00-42:00
3) MetCon:
*this is all about finding a pace to maintain throughout…kind of like a long distance run
Named Workout “Fat Amy”
For Time:
50 Air Squats
10 Burpees
40 Sit-ups
10 Burpees
30 Lunges
10 Burpees
20 American Swings
10 Burpees
10m Bear Crawl
10 Burpees
20 American Swings
10 Burpees
30 Lunges
10 Burpees
40 Sit-ups
10 Burpees
50 Air Squats
*Pace: Aggressive: 17:00, Solid: 19:00, Limit: 21:00
Beginner: Sprawls, 26/18
Scaled: 35/26
Rx/Rx+: 53/35
42:00-47:00
Transition to next section
47:00-55:00
Accessory Strength:
*should be a very quick review here, they are warmed up from the workout, just the key points of the movements then let them get going
*if you want to set a clock, an alternating EMOM 8 would be good
4x12 Single DB Hammer Curls each arm
4x12 Single DB Overhead Tricep Extensions
55:00-60:00
5) COOL-DOWN