Class Duration: 40-60 Minutes
Part I Dynamic Warm-Up 10-15min
The warm up generally consists of low intensity plyometric movements, functional mobility work, and varying forms of aerobic actions.
Examples: PVC bar movements, agility ladder, hurdle drills, toe touches, jump rope
Part II Skill Development 10-20min
Development work is directed to improve technique, develop strength, practice Olympic complex movements, or develop a specific skill.
Examples: Olympic clean, practice and score your vertical jump, row 500 meters
Part III Workout of the Day (WOD) 5-40min
Single, double, or triple element series which can be related or unrelated. Workouts are constantly varied and are rarely repeated.
Part IV Body Care Program & Stretching 5-10min
Maintenance and manage high stress or neglected areas of the body while also increasing overall flexibility.
Examples: Yoga, shoulder strengthening, wrist flexibility, abdominal work