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

20 x Shoulder Taps

12 x Single DB Curl to Press (6 each arm)

15:00-20:00

Explanation and Set-up for next section

20:00-36:00

3) Upper Body Strength:

Every 2 minutes for 10 minutes (5 sets):

Russian Twists

Bench Press

Sets 1-2: 20 twists + 10 presses @65-70% of estimated max

Sets 3-4: 20 twists + 8 presses @70-75% of estimated max

Set 5: 20 twists + 6 presses @75-80% of estimated max

*choose challenging plate weight for twists

* we will always have a core movement before our pressing movement to better simulate the accumulative fatigue of push-ups

*do both movements back to back, then rest for the remainder of the 2 minutes

MASTERS:

Sets 1: 20 twists + 10 presses @62.5-67.5% of estimated max

Sets 2: 20 twists + 8 presses @67.5-72.5% of estimated max

Set 3-5: 20 twists + 6 presses @72.5-77.5% of estimated max

—1 minute rest/set-up (until the 11 minute mark)—

Every Minute on the Minute for 5 minutes:

Performance and Sport: Strict Pull-ups x 5 (weighted if possible)

Snatch Grip Bent Over Rows x 10 (this movement is best correlated to pull-ups from the body weight field study I did, if you can gain the strength to do roughly 75% of your body weight for 1 rep on this movement then you should have the strength required for a kipping pull-up, roughly 80% of your body weight for strict, this allows people to attack this from both ends of the spectrum…increasing strength and decreasing their body weight through nutrition)

36:00-41:00

Explanation and set-up for MetCon

41:00-51:00

4) MetCon

For Time:

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

25 x Box Jumps @Fitness: 20/16”, Performance: 24/20”, Sport: 24/20” touch n’ go

20 x Hang Power Cleans @Fitnesss: 115/75, Performance: 135/95, Sport: 155/105

15/11 x Calorie Bike

*stagger the start so everyone uses the bike, cheer on your classmates

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