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 Russian Twists without weight

8 KB RDLs

6 Inverted Rows

*following this take them to the board to review the format, movements have already been reviewed

17:00-22:00

Explanation and Set-up for next section

22:00-37:00

3) Accessory Strength:

Alternating Every Minute on the Minute for 15 minutes:

20 Russian Twists (10 each way)

10 Single KB RDLs

10 Inverted Rows

37:00-45:00

Transition to MetCon

45:00-55:00

4) MetCon:

*when finished with strength, only have them clean up the KBs, just leave barbells and weights as is, take them to the board and review the workout and key points of the burpees and hang power cleans then give them time to put away any weights they don’t need and warm-up the movements

*Bike: utilize arms and legs not just one or the other, push and pull with the arms

*Lateral Bar Burpees: focus on a rhythm that allows you to stay consistent, step up or back if needed, remember the new Open standard does not require two foot take off or landing as long as both feet are off the ground

*Hang Power Cleans: focus on good hip pop and fire the elbows through

2 Rounds For Time:

25/18 Calorie Bike

20 Lateral Bar Burpees

15 Hang Power Cleans

—2 minutes rest between rounds—

*Pace: Aggressive: 8:30, Solid: 9:30, Limit: 10:30

*pace includes rest

*MAX EFFORT on each round, absolute FULL SEND

*stagger the start by 2 minutes if needed because of class size relative to bikes

Beginner: 14/10 Calorie Bike, Sprawls, 95/65

Scaled: 20/14, Burpee step-overs, 135/95

Rx: 155/105

Rx+: 185/125

55:00-60:00

5) COOL-DOWN