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:

10 Crunch and Punch (5 each side)

10 Hip to Knee (5 each side)

10 T to Lunge (5 each side)

2 Turkish Get-ups

*review the crunch and punch then have them do 5 per side, review the hip to knee then have them do 5 per side, review the t to lunge then have them do 5 per side, have them put it all together for one rep each side

17:00-22:00

Explanation and Set-up for next section

22:00-34:00

3) Accessory Strength:

*everything was reviewed in the warm-up, should be ready to go

Alternating Every Minute on the Minute for 12 minutes:

1 Turkish Get-up Right Hand

1 Turkish Get-up Left Hand

*work to heavy single

34:00-41:00

Transition to MetCon

41:00-55:00

4) MetCon:

*KBs are already out, have them come to the board to review the movements and key points then give them time to warm-up the movements

*OHS: keep that KB vertical, brace and focus on stabilization and depth

*Swings: hip hinge movement, not a squat, good hip pop, actively flex your butt on every rep, arms are just along for the ride, not raising the KB or resisting on the way down

*Hops: focus on quickness off the ground this ability to rebound will help dubs and box jumps

AMRAP 4 x 3 Rounds:

10 Single KB Overhead Squats (5 each side)

10 Russian KB Swings

20 Lateral Hops over KB

—1 minute rest between rounds—

*pick up where you left off each round

*Pace: Aggressive: 9 Rounds, Solid: 8 Rounds, Limit: 7 Rounds

Beginner: 26/18, Lateral Line Hops

Scaled: 35/26

Rx: 53/35

Rx+: 70/53

55:00-60:00

5) COOL-DOWN