0:00-7:00

1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

7:00-10:00

Transition and Explanation of Specific Warm-up

10:00-15:00

2) SPECIFIC WARM-UP: 3 Rounds

10 x Ring Rows

10 x Push-ups

10 x Air Squats

15:00-20:00

Explanation and Set-up for next section

20:00-30:00

3) GYMNASTICS:

EMOM 4: Pull-up complex

Fitness: Jumping pull-ups x 2/4/6 (decrease difficulty by highering the height as the reps increase)

Performance: 1 x Strict Pull-up + 3 x Chest to Bar Pull-ups + 5 x Kipping Pull-ups

Sport: 1 x Bar Muscle-up + 3 x Strict Pull-ups + 5 x Chest to Bar Pull-ups

—2 min rest/set-up for HSPU—

EMOM 4: HSPU Complex

Fitness: Seated Double DB Strict Press x 2/4/6 (lower weight as reps increase)

Performance: 1 x Rx HSPU + 3 x Modified HSPU + 5 x Modified HSPU (start with a 15 on top of 10 next your AbMat, complete 1 rep, take away the 10, complete 3 reps, take away the 15, complete 5 reps)

Sport: 1 x Deficit HSPU @6/4” + 3 x Deficit HSPU @4/2” + 5 x HSPU

30:00-35:00

Transition to MetCon

35:00-50:00

4) METCON:

15 min time block

—Buy-in—

200m x Single DB Farmer’s Carry @Fitness: @35/20, Performance: 50/35, Sport: 70/50

800m Run

AMRAP with remaining time in 15 minutes:

20 x Wall Balls @Fitness: 14/10, Performance: 20/14, Sport: 30/20

20 x Alt. DB Snatch @Fitness: @35/20, Performance: 50/35, Sport: 70/50

50:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN:

Hamstring Stretch x 20 seconds each

Groin stretch x 20 seconds each

Straight arm stretch on rig x 20 seconds each