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 on rig

20 x Flutter Kicks

20 x Mountain Climbers

3) Skillz:

8 minute coaching block:

Fitness: Pull-up negatives x 3 (we did 2 last time, jump up and resist 3-5 seconds down, VIDEO, use Ring Rows with same 3-5 seconds down if needed)

Performance: Elevating Butterfly Pull-ups x 6 (like VIDEO, but start low and slowly climb higher with each rep towards the bar and chin over bar and even chest to bar if possible)

Sport: Bar MU + Pulldown (jumping Bar MU or Normal Bar MU + the pulldown, this works on control and stringing reps together…2 reps of the complex within the minute, VIDEO)

8 minute training block:

Barbell Windshield Wipers 4 sets of 12 (6 each way, VIDEO)

Prone Ys 4 sets of 12 (VIDEO)

*group people according to level (Fitness and Performance in one, Sport in the other, 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 Alternating EMOM 6 with the programmed movements, coach helping/correcting each minute

4) MetCon:

As Many Rounds and Reps as Possible in 9 minutes:

50 x Double Unders (Fitness: Plate Hops @4’8”…stack one or two 45# rubber plates)

10 x Clusters @Fitness: 95/65, Performance: 115/75, Sport: 135/95

*Cluster: from the ground, squat clean into a thruster

*Pace: Aggressive 1:40/round (5+ Rounds), Solid 2:00/round (4+ rounds), Limit: 2:20/round (3+ rounds)