0:00-7:00
1) GENERAL WARM-UP:
3 Sets:
30 second wall sit
30 second. plank
--then--
3 sets:
Kneeling Hip Flexor Stretch x 20 seconds each side
PVC Overhead Squats x 10
7:00-10:00
Transition and Explanation of Specific Warm-up
10:00-15:00
2) SPECIFIC WARM-UP:
2 Rounds
5 x Infant Squats, pause at each position (VIDEO)
20 x Hollow Flutter Kicks (VIDEO)
—then—
10 x Back Squat @empty barbell
6 x Front Squat @40-50% of front squat max
6 x Back Squat @50-60% of front squat max
4 x Front Squat @60-65% of front squat max
4 x Back Squat @65-70% of front squat max
15:00-20:00
Explanation and Set-up for next section
20:00-30:00
3) Lower Body Strength:
Every 2:30 minutes for 10 minutes (4 sets):
Squat Complex: 4 x Front Squats + 4 x Back Squats
Set 1: @75% of your front squat max
Set 2: @80% of your front squat max
Set 3: @85% of your front squat max
Set 4: @AHAP (As Heavy As Possible)
*complete the 4 front squats, rack the weight and immediately pick it up on your back, complete 4 back squats
30:00-35:00
Set-up/transition for next section
35:00-50:00
4) MetCon:
3 Rounds:
As Many Rounds and Reps as Possible in 4 minutes:
8 x Toes to Bar
24 x Double Unders
4 x Cleans
—1 minute rest between rounds—
*pick up where you left off each round
*remember levels are specific to each movement, just because you scale one thing doesn’t mean you need to scale the whole thing
*Pace: Aggressive: 12 total rounds, Solid: 10 Rounds, Limit: 8 Ronds
Beginner: Lying Straight Leg Raises, Plate hops on rubber 25# plate, 95/65
Intermediate: Side to Side Knee Raises (VIDEO), Single Unders, 115/75
Advanced: 135/95
Sport: 155/105
50:00-55:00
Recover/Clean up/Scores on the board
55:00-60:00
5) COOL-DOWN: 3 Rounds
Straight Arm Stretch on rig x 20 seconds each side
Calf Stretch x 20 seconds each side
Pigeon Stretch x 20 seconds each side