0:00-7:00
1) GENERAL WARM-UP:
2 Sets:
30 second wall sit
30 second. plank
--then--
2 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 Front Squat @empty barbell
8 x Front Squat @40-50% of front squat max
6 x Front Squat @50-60% of front squat max
4 x Front Squat @60-65% of front squat max
2 x Front Squat @65-70% of front squat max
15:00-20:00
Explanation and Set-up for next section
20:00-32:00
3) Lower Body Strength:
Every 4 minutes for 12 minutes (3 sets):
3 x Front Squat + Max Rep Back Squat with same weight (no more than 12)
Set 1: 75% of Front Squat Max
Set 2: 80% of Front Squat Max
Set 2: 85% of Front Squat Max
32:00-37:00
Set-up/transition for next section
37:00-51:00
4) MetCon:
As Many Rounds and Reps as Possible in 6 minutes:
10/8 x Calorie Bike
10 x Pull-ups
—2 minutes rest—
As Many Rounds and Reps as Possible in 6 minutes:
10 x Double DB Shoulder to Overhead
10 x Single KB Sprawl to Suitcase Deadlift (VIDEO)
*first AMRAP: working on pull-ups under high heart rate from the bike
*second AMRAP: two basic movements, all unbroken, constant movement
*start people at different AMRAPs if needed because of class size
*score for each AMRAP
*Pace: Aggressive: 5 Rounds for both, Solid: 4 Rounds for both, Limit: 3 Rounds for both
Beginner: Ring Rows, 8/6 cals, 25/15, 26/18
Intermediate: Jumping/banded pull-ups, 35/20, 35/26
Advanced: 50/35, 53/35
Sport: chest to bar, 70/50, 70/53
51:00-55:00
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