A) Whiteboard Brief (0:00 – 3:00)
– Metcon: Benchmark workout with a fair amount of work in 2 rounds. Be smart and don’t hit failure with your push-ups; break your sets strategically. 80% effort.
B) Warm Up/Mobility (3:00 – 15:00)
”Powerwalk Races”
Set your class up in rows as you would for a dynamic warmup. Coach calls ”3-2-1-go,” and each ”walker” leaves their mark. They ”race” down and back and upon return, they high-five the person behind them inline, and that person takes off. Make sure you have your video equipment out for this one.
Then with the Remaining time of your 12 Minute Warm-up,
Dynamic Warm-up
C) Metcon Prep (15:00 – 25:00)
Warm-up:
T2B, Push-ups, Air Squats. This is a good time work on coaching your athletes on their T2B.
D) Metcon (25:00 – 55:00)
”New Workout Plan”
2 RFT:
75 Air Squats
50 Push-ups
25 T2B
800m Run
Rx+:(50 Alt. Pistols each round in place of Air Squats)
L2: (50 Air Squats) (30 Box Push-ups) (Knee Lifts)
L1: (35 Air Squats) (15 Box Push-ups) (Abmat Sit-ups) (400-600m Run) 25:00 Cap
E) Biceps (55:00 – 60:00)
Barbell Curls: 3 x 10. Rest 60s.