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
10/8 x Cal Row or Bike
20 x Plate Hops
15:00-20:00
Explanation and Set-up for next section
20:00-38:00
3) CONDITIONING:
Every 2 minutes for 18 minutes:
Sets 1-3: Calorie Row (Fitness: 13/10, Performance: 16/13, Sport: 20/16)
Sets 4-6: Calorie Bike (Fitness: 13/10, Performance: 16/13, Sport: 20/16)
Sets 7-9: Run (Fitness: 100-150m, Performance: 200m, Sport: 250m)
*start members at different stations if needed because of class size
*goal is find a calorie number and a running distance that takes one minute or less
38:00-43:00
Transition to MetCon
43:00-50:00
4) METCON:
AMRAP 7:
12 x Single Arm KB Swings @Fitness: 35/26, Performance: 53/35, Sport: 70/53)
24 x Double Unders (Scale to 50 singles)
50:00-55:00
Recover/Clean up/Scores on the board
55:00-60:00
5) COOL-DOWN: 3 Rounds
Quad Stretch x 20 seconds each
Up Dog x 20 seconds
Child’s Pose x 20 seconds