1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP: 3 Rounds

10 x Hanging Knee Raises (VIDEO)

10 x Empty Barbell Curls

20 x Lateral Line Hops

3) Skillz: Toes to Bar

8 minute coaching block:

Fitness (4 or less T2B): Rhythm straight leg raises x 6-8

Performance (5-14 unbroken T2B): 60% of your max unbroken set (if you can do 10 unbroken, do 6 each minute)

Sport (15+ unbroken T2B): Every 2 minutes for 8 minutes: 12/9 x Cal AAB + Max T2B until 1 minute mark (leaves 1 minute rest)

—1 minute transition—

8 minute training block:

Double DB Curls x 8

Double DB Reverse Flys x 8

*group people according to level (Fitness and Performance in one, Sport in the other, start Sport 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 (except for Sport level) then it can be treated like an EMOM 6 with the programmed movement, coach helping/correcting each minute

4) MetCon:

4 Rounds For Time:

10 x Single DB Hang Clean & Jerk RIGHT ARM @Fitness: 35/20, Performance: 50/35, Sport: 70/50

10 x Single DB Lunge with DB on RIGHT SHOULDER (5 each leg)

10 x Single DB Hang Clean & Jerk LEFT ARM @Fitness: 35/20, Performance: 50/35, Sport: 70/50

10 x Single DB Lunge with DB on LEFT SHOULDER (5 each leg)

200m Run (should take no longer than 1:15)

*Pace: Aggressive: 2:20/round (9:20), Solid: 2:40 (10:40), Limit: 3:00/round (12:00)