1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds

10 Lunges

10 Supermans

20 Flutter Kicks

3) Lower Body Strength

12-minute time block:

4 sets 12 Barbell Front Rack Step-ups (6 each leg)

4 sets of 6 Barbell Good Mornings

4) MetCon:

AMREP 4:

30 Russian KB Swings

60 Double Unders

Max Thrusters with remaining time

—2 minutes rest—

AMREP 4:

30 Russian KB Swings

60 Double Unders

Max Wall Balls with remaining time

—2 minutes rest—

AMREP 4:

30 Russian KB Swings

60 Double Unders

Max Air Squats with remaining time

*score is thrusters + wall balls + air squats

*This is about lower body muscular endurance. The difficulty of the max rep movement is decreasing in an effort to keep you moving. It is similar to a “drop set” in strength training. 

*Pace: Aggressive 80 Reps, Solid: 60 Reps, Limit: 45 Reps

Beginner: 26/18, 45/35, 10/8, 90 Line Hops

Intermediate: 35/26, 75/55, 14/10, 90 Single Unders

Advanced: 53/35, 95/65, 20/14

Sport: 70/53, 115/75, 20/14