1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP:

3 Rounds

5 x Infant Squats

10 x Squat Jumps

3) Lower Body Strength Speed:

Every Minute on the Minute for 10 minutes:

1 x Pause Back Squat @50-60%

*the focus is on power and speed, controlled on your way down, solid dead stop pause for 3 seconds, EXPLODE back up

*power will improve your maximal strength, this also works on pushing as fast as possible from the bottom which you should every time you squat, let the weight dictate how fast the bar moves

4) MetCon:

Running Clock:

As Many Rounds and Reps in 5 minutes:

7 x Pull-ups

9 x Wall Balls

—then—

5 minute easy jog

—then—

As Many Rounds and Reps in 5 minutes:

3 x Push-ups

5 x Sit-ups

7 x Squats

*2 scores: both AMRAPs

*working on endurance, hard 5 minute AMRAP, active recovery run, basic movement AMRAP to push hard again

*Pace: Aggressive: 6 Rounds each, Solid: 5 rounds each, Limit: 4 rounds each

Beginner: ring rows, 10/8, knee or hands elevated push-ups

Intermediate: Jumping/banded, 14/10, knee or hands elevated push-ups

Advanced: 20/14

Sport: chest to bar, 25/20