1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP:

3 Rounds

10/8 x Calorie Bike (Round 1: easy, Round 2: moderate, Round 3: hard)

30 seconds x Front Plank

3) Conditioning:

5 minutes Bike at pace (see below)

—1 minute rest—

Every Minute on the Minute for 5 minutes: 12 x Lying Straight Leg Raises

*start people at different stations if needed because of class size

Bike:

Beginner: 6/5 Cals per minute average (total of 30/25)

Intermediate: 9/7 Cals per minute average (total of 45/35)

Advanced: 12/9 Cals per minute average (total of 60/45)

Sport: 15/11 Cals per minute average (total of 75/55)

4) MetCon:

Running Clock:

0:00-5:00

3 Round For Time: 4 minute cap

20 x Wall Balls

20 x AbMat Sit-ups

*when done or reach cap, rest for the remainder of the 5 minutes

5:00-10:00

For Time: 2:30 minute cap

500m Row

*when done or reach cap, rest for the remainder of the 5 minutes

10:00-15:00

3 Round For Time: 4 minute cap

20 x Single DB Hang Clean & Jerks

1 x Rope Climb

*when done or reach cap, rest for the remainder of the 5 minutes

*Pace: Aggressive/Solid/Limit

*wall ball, sit-ups: 3:00/3:30/4:00

*row: 1:30/1:50/2:30

*clean & Jerks, rope climb: 3:00/3:30/4:00

Beginner: 10/8, 400m/320m row, 25/15, 10 x ring rows

Intermediate: 14/10, 35/20, 2 x rope pulls or half rope climb (as high as you can make it)

Advanced: 20/14, 50/35

Sport: 25/20, 70/50