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
40 seconds x Side Plank (20 seconds each way)
10 x Lunges
10 x Single DB Curl to Press (5 each way)
15:00-20:00
Explanation and Set-up for next section
20:00-34:00
3) SUPPLEMENTAL STRENGTH: T2B/HSPU
14 min block:
Strength Clusters
4 sets of each cluster
10 x Side to Side Knee Raises + 15 x Lying Straight Leg Raises + 20 x Sit-ups
2 x Double DB Strict Press + 4 x Double DB Push Press + 6 x Double DB Push or Split Jerk
*do one set of the core cluster, rest, then one set of the press cluster, rest, repeat
34:00-39:00
Transition to MetCon
39:00-51:00
4) METCON:
AMREP 12:
Ascending reps: 2,4,6,8,10,etc.
Pull-ups (Fitness: Jumping, Performance: chin over bar, Sport: Chest to Bar)
Single DB Step-ups @Fitness: 20/16”-35/20, Performance: 24/20”-50/35, Sport: 24/20”-70/50
*score is total reps (making it through the round of 10 for each movement would be 60 reps)
51:00-55:00
Clean up/Scores on the board
55:00-60:00
5) COOL-DOWN: 3 Rounds
Lying Glute Stretch x 20 seconds each
Iron Cross x 5 each way
Down Dog with calf stretch x 5 each way