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:

2 Rounds:

Lying Straight Arm Raises x 10

Shoulder Taps x 20

—then—

10 x Bench Press @Empty Barbell

10 x Ring Rows (everyone)

8 x Bench Press @40-50%

15 seconds x Chin over bar hold (Fitness: Double DB Rows x 8)

6 x Bench Press @60%

3 x Pull-up Negatives (Fitness: Double DB Rows x 6)

15:00-20:00

Explanation and Set-up for next section

20:00-35:00

3) Upper Body Strength:

15 minute time block:

Work to new 1 rep max on Bench Press and Weighted Strict Pull-up…HAVE SOME FUN WITH IT!!

*Fitness: work to 3 rep max on Snatch grip rows instead of pull-ups (From the body weight study I did, it looks like this is the best correlated movement to pull-ups for now. From the numbers, if they have an estimated max of roughly 75% of their body weight, they should have the strength to do a kipping pull-up)

*recommended using the first 5 minutes to continue to warm-up then taking around 5 solid attempts for your max on each movment

*estimated max formula:

weight used x reps completed = A

A x 0.0333 = B

B + weight used = estimated max

35:00-40:00

Explanation and set-up for MetCon

40:00-51:00

4) MetCon:

3 Rounds for Time:

20 x Single Arm KB Swings @Fitness: 35/26, Performance: 53/35, Sport: 70/53

20 x Sprawl to Suitcase Deadlift @Fitness: 35/26, Performance: 53/35, Sport: 70/53

100m x Single Arm KB Farmer’s Carry (switch hands whenever) @Fitness: 35/26, Performance: 53/35, Sport: 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