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

20sec Barbell Front Rack Stretch each side

8 Box Step-ups

6 Barbell Windshield Wipers

—then—

Warm-up to starting weight on Front Squat

*leave the boxes out, need them for strength section

17:00-22:00

Explanation and Set-up for next section

22:00-39:00

3) Lower Body Strength

Every 2 minutes for 8 minutes (4 sets):

2 Front Squats

*80-90%…NOT A 2 RM, just heavy doubles, we are maxing next week

—1 minute transition—

Every 2 minutes for 8 minutes (4 sets):

12 KB/DB Goblet Step-ups (6 each leg)

*must hold in front, whole foot on the box, drive off the foot on the box, don’t bounce off the foot on the ground

39:00-45:00

Transition for MetCon

45:00-55:00

4) MetCon:

Every Minute on the Minute for 10 minutes:

Pull-ups (reps: 2,4,6,8,10,10,8,6,4,2)

American KB Swings (reps: 2,4,6,8,10,10,8,6,4,2)

15 Double Unders

*3,2,1…go complete 2 pull-ups, 2 American swings and 15 double unders, rest for the remainder of the minute, then complete 4 pull-ups, 4 American swings and 15 double unders, rest for the remainder of the minute, continue this pattern up the ladder and back down for pull-ups and American swings…if you can no longer complete the reps within the minute continue with the rep pattern for the remaining time of the 10 minutes

*EMOMs are tough, they force you to move faster than you want to and force you to move again when you don’t want to, embrace them mentally and they can really improve your fitness

*Pace: Aggressive: Complete EMOM at Sport Level, Solid: Complete the EMOM at Rx Level, Limit: Complete the EMOM at lower level

Beginner: KB Upright Rows, 26/18, 15 Line Hops

Scaled: Jumping/Banded Pull-ups, 35/26, 10 Double Unders or 20 Single Unders

Rx: 53/35

55:00-60:00

5) COOL-DOWN