1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

2) SPECIFIC WARM-UP: 3 Rounds

20 seconds x Bar hang from rig

10 x AbMat Sit-ups

10 x Supermans

3) Skillz:

8 minute coaching block:

Fitness: 6 sets of 6-10 Hanging Knee Raises (help them get the rhythm of the movement)

Performance: 6 sets of 6-8 Elevating Toes to Bar (VIDEO, help them with the rhythm and the slow climb towards the bar)

Sport: 6 sets of 6-8 of Knees to Elbows (make sure knees literally contacting elbows)

8 minute training block:

Single DB Knee Supported Rows 4 sets of 6 each side (use box for knee)

PVC Overhead Good Mornings 4 sets of 12 (VIDEO, keep arms covering ears as you go down and up)

*group people according to level (Fitness and Performance together, Sport on it’s own), start Fitness and Performance on coaching block, switch after 8 minutes

*the coach should review the 2 movements in the training block for everyone, this allows them to focus on the group they have during the coaching block while the others complete the movements in the training block

*in the coaching block, the time frame gives you 2 minutes to discuss the movement then it can be treated like an EMOM 6 with the programmed movements and the coach helping/correcting each minute

4) MetCon

5 Rounds:

45 seconds x Max Rep Alternating DB Snatch @Fitness: 35/20, Performance: 50/35, Sport: 70/50

45 seconds x Max Rep Single DB Box Step-overs @Fitness: 35/20:20/16”, Performance: 50/35: 24/20”, Sport: 70/50: 24/20”

30 seconds Rest

*score is total reps

*Pace: Aggressive: 170+ total reps, Solid: 150+ total reps, Limit: 130+ total reps