1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP: 3 Rounds

15/11 x Calorie Bike

200m Jog

250m Row

3) Conditioning:

4 minutes of work/1 minute of rest for each modality:

Bike (moderate effort)

Run (moderate effort)

Row (moderate effort)

*last minute of rest is also switching to next modality

*last week of this progression

4) MetCon:

Every 3 Minutes for 12 minutes (4 sets):

16 x Double DB/KB Squats

12 x Toes to Bar

8 x Snatch

*rest for remainder of the 3 minutes

*track time for each set

*Pace: Aggressive: 1:40 per set, Solid: 2:00 per set, Limit: 2:30 per set

Beginner: 12 x Air Squats, 10 x Leg Raises hands under butt, 8 x DB Snatch

Intermediate: 25/15 DB or 26/18 KB, 95/65, Hanging straight leg raises, drop reps to 14,10,6 if needed

Advanced: 35/20 DB or 35/26 KB, 115/75

Sport: 50/35, 135/95