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 T-Spine Rotations (5 each way)
10 x Lunges
20 x Jumping Jacks
15:00-20:00
Explanation and Set-up for next section
20:00-28:00
3) Gymnastics: T2B Clusters/Pistols
*choose a level that is appropriate for each skill
Alt. EMOM 8:
Fitness:
6 x Knee Raises + 8 x Lying Straight Leg Raises + 10 x Sit-ups
30 seconds x Wall Sit Leg Extensions
Performance: (6 or less unbroken toes to bar)
6 x Side to Side Knee Raises + 8 x Knee Raises + 10 Lying Straight Leg Raises
10 x Tempo Alt. Pistols (311, 3 seconds lowering, back up)
Sport: (10+ unbroken toes to bar)
6 x Toes to Bar + 8 x Side to Side Knee Raises + 10 x Knee Raises
10 x Weighted Tempo Alt. Pistols (311, 3 seconds lowering, back up)
28:00-33:00
Transition to MetCon
33:00-50:00
4) METCON:
5 RFT:
12 x Box Jumps @Fitness: 20/16” or less, Performance: 24/20”, Sport 30/24”
12 x Single KB Hang Snatch (6 each arm) @Fitness: 35/26 or less, Performance: 53/35, Sport: 70/53
30 x Double Unders (Fitness: 60 singles)
30 x KB Swings @Fitness: 35/26 or less, Performance: 53/35, Sport: 70/53
50:00-55:00
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