Program Overview. Sales & Marketing. Schedule. Coaching

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2 Program Overview Sales & Marketing Schedule Coaching Class Structure Introductions and Class Theme Review (3-5) Warm Up (10) Core and/or FIT Test (3-5) Primary Movement (30) Secondary Movement Workout (10) Wrap Up (3-5) Prior to Class 1 Week 1 Class 1 Theme (10) - Welcome to FIT & Introductions Warm Up & Baseline Test (12) - Rowing Core (5) - In & Outs, V Ups and Hollow Rocks Primary Movement (20) - Squats Workout (10) - Squatting, Rowing and V-Ups (10) Wrap Up (5) Week 1 Class 2 Theme (12) - Intake and Output Warm Up (7) - Bikes Primary Movement (15) - Pushing Secondary Movement (20) - Pressing (Barbell, Kettlebell) Workout (10) - Assault Bike, Burps, Barbell Push Press & Hand Release Push Ups Wrap Up (2) Week 1 Class 3

3 Theme (5) - Workout Variations Warm Up (15) Core (5) Workout #2 (5) Workout #3 (12) Wrap Up (5) Week 2 Day 1 Topic (8) - CrossFit Benchmark Workouts Warm-Up (10) In Depth Movement (20) Accessory Movements Workout - Annie Week 2 Class 2 Theme - Community Support Warm-Up (10) F.I.T Test (5) In Depth Movement - Kettlebell Swing Accessory Movement - Box Jumps, Step Ups, Box Overs, Box Donkeys Workout Week 2 Class 3 Topic - Nutrition Resources (15) Warm-Up (10) Core (5) Secondary Movement (10) - Thrusters & Wall Balls Workout (10) Workout 2 Wrap Up Week 3 Class 1 Topic - Technique Before Intensity Warm-Up F.I.T. Test - 2 Minutes Max Effort Plate Thrusters

4 In Depth Movement - Pull-ups Accessory Movements Workout Wrap-Up Week 3 Class 2 Topic - Adding Intensity Warm-Up (10) Core (5) Accessory Movements (5) Workout (12) - Circuits Add Intensity Week 3 Class 3 Topic - Mobility Warm-Up Core Workout Week 4 Class 1 Topic - Goal Setting Warm-Up (10) F.I.T. Test (6) In Depth Movements (10) Workout Week 4 Class 2 Topic - Strength In Depth Movements - Introduction to olympic lifts Accessory Movements Workout Week 4 Class 3 Topic - Extra Credit Work Warm-Up (10) F.I.T. Test (6)

5 Chipper (30) Week 5 Class 1 Topic - Dialing In On Nutrition Warm-Up (10) In Depth Movement Review (10) F.I.T. Test (6) Partner Workout (20) Week 5 Class 2 Topic - Open Forum Warm-Up (10) F.I.T. Test (7) Fight Gone Bad (30) Week 5 Class 3 Topic - To Be Determined by Coach Warm-Up (10) Team AMRAP (12) F.I.T. Course (30+) Week 6 Class 1 Topic - Membership Options Warm-Up (10) Core (6) AMRAP (13) Descending Ladder + E2MOM (20) Week 6 Class 2 Topic - Membership Sign Ups Class Agreed FIT or CrossFit Class Week 6 Class 3 Topic - Final Measurements

6 Complete Final Measurements (15) Coaches Choice Work

7 Program Overview The Get FIT Challenge is any pre-sold six week challenge program that will focus on attracting individuals that have little to no experience with working out and or group fitness. At the end of the program, attendees should feel more comfortable in a group class setting, more confident in their abilities to fully participate in either a FIT or CrossFit class and to be strong prospects to commit to a gym membership. Sales & Marketing Two weeks prior to the start of the program, a third party company will begin announcing and marketing the program on Facebook. This marketing focus will be very positive and results focused. Gyms are not required to separately market this program but all new attendees and/or memberships gained through this marketing effort must have their fees paid and revenue shared in the same manner. The cost of the six week program to the consumer is generally around $250 and will be processed through the third party company. The approximate split of revenue is generally 50/50 or 60/40 in favor of the third party company.. Schedule The challenge will be conducted three times per week for six consecutive weeks, depending on class cancellations or rescheduling requirements. Class times are unique per location, but attendees should only attend their designated times. Coaching Throughout the program, there will be at least one coach assigned to the execution of the program and classes. Coaches will follow this guide and will ensure that all participants have a positive experience, regardless if they choose to sign up for a gym membership at the completion of the program. During the program, individual coaches or Subject Matter Experts (SME s) should be made available to support specific classes on the schedule. This will show the participants the depth of the staff, resources and present them with the various choices they have within the gym community. SME s are highly encouraged to participate as an athlete in the class they are supporting.

8 Class Structure Introductions and Class Theme Review (3-5) Each class will have 3-5 minutes of designated time for introductions, name reminders and a review of the overall class theme. The theme of each class will be centered around the goal of the class and what participants should expect at the completion. At a necessary point in the class, coaches will leverage the SME to help with a section of the workout. A very short introduction to this person will demonstrate our staff strengths and resources available to our participants. Warm Up (10) The group should warm up together, so that they get use to the group class setting. Coaches will use the warm as an opportunity to demonstrate proper use of equipment and technique for the given movements selected. Coaches should be actively instructing participants by have the athletes demonstrate movements, not the coach. Core and/or FIT Test (3-5) Depending the content of each class, classes may include a short core or FIT Test section to give participants an idea of what they will experience during a FIT or CrossFit class. Although the purpose of the FIT Test is to extract the maximum effort for the given exercise, new participants should be cautioned to know their limits to ensure success through the class and overall program. Primary Movement (30) The majority of the class will be spent reviewing one or two complex movements, taught through active instruction. Coaches will cover the following list of steps to ensure proper coverage of the primary movement. Demonstrate - Coaches will quickly show the class the movement they will be working on or have a member demonstrate the movement. Technique - Coaches will explain the fundamental and technical points of the movement Purpose - Coach will cover with the class why do we do the movement, when do we use the movement in life and why the movement is important. Class Movement #1 - The coach will have the class perform 10 reps of the movement, slowly, to ensure proper receipt of the instruction given so far. Evaluation #1 - The coach will give one to two coaching cues based on observations Class Movement #2 - The coach will have the class perform 10 more reps of the movement Evaluation #2 - The coach will communicate one thing observed as a positive improvement and one observation for improvement. * Coaches will continue to have the class move and re-asses as many times as needed within the time frame given.

9 Example - Squat 1. Demonstrate - Perform 3-5 squats 2. Technique - Coaches will explain that participants should start with their chest up, have their knees track out over their toes and make sure their weight is in the middle of the foot/heel 3. Purpose - Coaches will say something like, It is important to squat correctly because it is a movement we often perform throughout the day in everyday life (Ex. when you go to sit in a chair) 4. Class Movement #1 - Coaches will have their class perform 10 squats 5. Evaluation #1 - Coaches will say something like, I saw that some of you had your knees caving in on the way down, it makes it easier to keep your knees properly aligned by slightly pointing your feet out instead of having your toes point straight on 6. Class Movement #2 - Coaches will have their class perform 10 more squats 7. Evaluation #2 - Coaches will say something like, I liked that you were keeping your chest up on the way down into your squat, just make sure you don t let your butt shoot up first on the way up Secondary Movement Varying on the rest of the agenda in a given class, coaches will go less into the details of the designated secondary movement than with the technical points of the Primary Movement. After the Primary Movement has been covered, our objective is to keep the class physically moving as much as possible. For the Secondary Movement, coaches will demonstrate proper form and spend 2-3 minutes on how to correctly execute the variations of this movement. For example, if the Secondary Movement is a ball slam, coaches will show how to properly pick a lightweight ball up off the ground and press it overhead before slamming it back to the ground. Coaches will then demonstrate rainbow slams, high tosses and any additional variations as time allows. Coaches do not need to have the class perform more than repetitions of this movement as it will be in the Workout, which will allow coaches an opportunity to give the necessary supportive and corrective cues.

10 Workout (10) The workouts will be an active review of the Warm Up, Primary and Secondary Movements covered during the class to this point. The movements will build on each other so there might be a workout with a movement from a previous day for coaches to refresh as well. The main objective of the workout is to expose the athletes to different FIT and CrossFit styles, cadences and terms they will experience in a regular class. Although this program is targeting beginners, we will want the participants to work hard, get their heart rate up and sweating in the workouts. This will give participants some mild soreness but also experience that they can return to the next class and build upon their experiences. These workouts should not be debilitating so that an athlete cannot walk for the next week or make it in to the next class. Coaches should explain to their classes that all workouts and movements are scalable to each individual fitness level and can be modified based on injuries or health needs. Wrap Up (3-5) At the end of each class, coaches will gather everyone together for high-fives, see if there are any immediate questions and to give a fun teaser for what they will be doing in the next session. Coaches should suggest to participants their active participation in the full six week program and in any private social media groups. The more participation, both physical and virtual, the more successful the experience and the more likely the participant will sign up for a membership.

11 Prior to Class 1 Prior to the first class, the coach coordinating the program can coordinate a Class 0 to cover the following: Introductions - All paid available participants, coaches, staff should be introduced in person or in name (as known) In Gym Waivers - All participants should execute an in gym member profile (Triib) and waiver Goal & Expectation Setting - The coach should discuss goal setting and manage expectations for realistic results based on effort. The initial focus is on form, then intensity, then weight training. Participants will get physical results, but they may come in the form of exchanging fat loss for muscle gain and therefore physical weight loss might be minimal. Measurements - It is highly recommended that the coach coordinating the program gets measurements from the participants, including: height, weight, age, muscle mass percentage, body fat percentage, hip and waist (if tape measure available).

12 Week 1 Class 1 Theme (10) - Welcome to FIT & Introductions 1. Introduce yourself, your role at the gym and your role within the six week program, as well as any other staff or SME s that are assisting and present. 2. Go through the participants and have each person in the class introduce themselves a. Have each attendee explain what they do for work, what they enjoying doing outside of the gym and what they hope to get out of the four week program 3. Explain to the participants what they can expect from this program including: a. Pre-workout preparation b. Technique c. Fundamental movements d. Standards for full range of motion e. Proper nutrition f. Conditioning aka Cardio g. Mobility aka Flexibility h. Lifting and strength foundations 4. Explain FIT and CrossFit class structures, how each class is different and what to expect from each class type 5. Explain how the classes in this program will be run (i.e. Introductions, Recaps, warm ups, workouts, etc.) Warm Up & Baseline Test (12) - Rowing 1. Take the time to show the participants the basic fundamentals of this particular piece of equipment. Show them how to move the rowers into position in a typical class setting. 2. Review how to properly strap the feet into position, how to read monitor, how to change the display and units of measurement and proper grip on the handle of the rower. 3. While the participants are practicing getting use to this equipment, discuss the proper form of driving with the legs and pulling back into the catch. 4. After a short period of quick tips and queues, have the athletes practice resetting their screens and prepare for the actual warm up of 250m at a warm up pace. Have them rest 1 minute while giving them any additional queues to prepare for the Baseline Test 5. Have the participants complete a 1000m row for time, while actively coaching positive behavior and making quick improvements to technique, intensity and power.

13 Core (5) - In & Outs, V Ups and Hollow Rocks 1. Take seconds per movement, discussing proper form, known modifications and mistakes to keep an eye out for while performing the movements. 2. For two to four minutes, have the participants complete these three movements including variations in technique and time domains. Primary Movement (20) - Squats The main goal is to have athletes doing the best air squat they are capable of today and then exposing them to the three squat variations we do with a barbell (back, front, overhead) Air Squat (10) Coaching Cues - Feet hip width distance apart, feet slightly pointed out, knees track over toes, chest is up, weight in the middle and outside of foot. 1. Demonstrate - Perform 3-5 squats 2. Technique - Explain that you want to start with chest up, knees track out over the toes, weight is in the middle of the foot/heel 3. Purpose - Why do we do this: It is important to squat correctly because it is a movement we often perform throughout the day in everyday life (Ex. when you go to sit in a chair) 4. Class Movement #1 - Have your class perform air squats 5. Evaluation - Sample coaching message to participant, I saw that some of you had your knees caving in on the way down, it makes it easier to keep your knees properly aligned by slightly pointing your feet out instead of having your toes point straight on 6. Class Movement #2 - Have your class perform more air squats 7. Evaluation #2 - Sample coaching message to participant, I liked that you were keeping your chest up on the way down into your squat, just make sure you don t let your butt shoot up first on the way up Barbell Squats (10) This is an introduction, athletes won t do these perfect but it is good to expose them to each type briefly (3 minutes or less on each movement), all done with PVC pipe 1. Barbell Back Squat Technique - Bar placement on upper back while shoulders pinch together, keep the bar stacked over center of mass 2. Barbell Front Squat Technique - Barbell in the fingertips as elbows drive up to the ceiling, don t let elbows touch knees in the bottom 3. Barbell Overhead Squat Technique - Active shoulders, sit in between feet so chest doesn t cave forward

14 Workout (10) - Squatting, Rowing and V-Ups (10) 1. Explain what an AMRAP is and how it is meant to be used in a standard CrossFit or FIT workout 2. 8 Minute AMRAP of: 7 Calorie Row, 8 PVC Front Squats, 9 V U-Ups, 10 PVC Back Squats Wrap Up (5) Gather everyone together for high-fives, see if there are any immediate questions, give a fun teaser for what they will be doing in the next session

15 Week 1 Class 2 Theme (12) - Intake and Output Topic (5) - Re-Introductions & Nutrition 1. Introduce any participants that may have joined late or missed Day 0 or Day 1 2. Pre-Workout Nutrition - Coaches will provide insight into the importance of properly preparing your body for FIT and CrossFit style workouts 3. Post Workout Nutrition - Coaches should stress the importance of proper nutrition post workout to help support muscle growth and recovery 4. Support System - Coaches should highlight the online support and recipe ideas on the FIT Life page and links favored on the Diet page on the gym website Warm Up (7) - Bikes 1. Take the time to show the participants the basic fundamentals of this particular piece of equipment. Show them how to move the bikes into position in a typical class setting. 2. Review how to properly and quickly adjust the seat height and how to turn on and read the monitor. 3. While the participants are practicing getting use to this equipment, discuss the proper form of using both arms and legs equally and tips for not overdoing it. 4. After a short period of quick tips and queues, have the athletes practice resetting their screens and prepare for the actual warm up. 5. Have participants complete a short 4 Minute AMRAP with a partner of: a. Partner 1(P1) = Bike 10 Calories b. Partner 2 (P2) = Holds bottom position of air squat F.I.T. Test (5) - Burpees 1. Coaches should take the time to explain a FIT Test and how they are used as a tool to measure output in a FIT class. 2. Coaches should explain the term Max Effort (ME) and how to the participants should gauge this effort week one as compared to the last week of the program. 3. Coaches should quickly demonstrate 5 good examples of a burpee 4. Coaches should quickly demonstrate 3-5 bad examples of burpee mistakes 5. Have participants complete one minute Max Effort of: a. Burpees

16 Primary Movement (15) - Pushing Push Ups (10) 1. Demonstrate - Do 5 perfect push ups, chest to ground with full extension at the top 2. Technique - Legs, butt and core should all be tight before going to the ground. Hands should be directly under the shoulders, feet hip distance a part. Remind the class that it is called a push up not a slow down, so get them to fall to the ground and then focus on pressing up, squeezing their thighs and butts. 3. Class Movement #1 - Have the class perform reps 4. Evaluation #1 - Sample coaching message, You did a great job of pressing up from the ground, just remember to squeeze your butt before you start to press and then just go for it! 5. Class Movement #2 - Have the class perform more reps 6. Evaluation #2 - Sample coaching message, Keep up with the strong presses, just remember to fall to the ground, save that arm and chest strength for the press up. Secondary Movement (20) - Pressing (Barbell, Kettlebell) Strict Press (PVC) (10) 1. Demonstrate - Do 5 Strict presses with PVC 2. Technique - Legs, butt and core should all be tight before going overhead, feet underneath shoulders, full grip on the bar, head moves out of the way and is then pushed through once PVC clears the plane of the face. 3. Class Movement #1 - Have the class perform reps 4. Evaluation #1 - Sample coaching message, The bar appeared to rainbow around your head and get away from your body, try to keep the bar over your center off mass the whole time by moving your head out of the way 5. Class Movement #2 - Have the class perform more reps 6. Evaluation #2 - Sample coaching message, I liked that you were moving your head out of the way, just make sure you keep your core tight so you don t lean back while you are pressing. Push Press (10) 1. Demonstrate how the push press builds onto the strict press by using leg drive and hip opening. Repeat having the class do the movement and giving feedback as you did for the strict press Workout (10) - Assault Bike, Burps, Barbell Push Press & Hand Release Push Ups 3 Rounds, 1 Minute Each Station, Max Reps 1 Minute of Cals on Bike 1 Minute of Burps 1 Minute Barbell Push Press (15 or PVC) 1 Minute of Hand Release Push Ups Wrap Up (2) Gather everyone together for high-fives, see if there are any questions, give a teaser for what they will be doing in the next session.

17 Week 1 Class 3 Theme (5) - Workout Variations Coach s Note- The purpose of today is to expose the athletes to the different variations of workouts that we do and to have them leave with a good understanding of all the acronyms we use. We use different types of workout cadences to keep the intensity high. Below are the various workout types we use in both FIT and CrossFit class types Coach s Note - Write up all the following workout variations to provide a visual to refer to while you are running through what they mean. 1. Circuits - Used to keep up intensity, circuits usually range from 20 second intervals to 1 minute intervals. 2. Tabatas - Circuits during which you will perform 8 rounds of 20 seconds of work followed by 10 seconds of rest. The goal of circuits and tabatas are to keep intensity very high for short bursts of time. 3. Couplets - A workout in which there are only two movements that alternate back and forth 4. Triplets - A workout in which there are three movements that are cycled through during the workout. 5. Chippers - A workout that has a series of movements that you go through only once time, but is generally five more more exercises 6. EMOM s - A workout where reps are performed every minute at the beginning of that minute 7. AMRAP s As Many Rounds (or Reps) As Possible - A workout where you are given a prescribed amount of time and must complete as many rounds and/or reps as you can within that time period. 8. For Time or AFAFP s As Fast As F n Possible - A workout where you are given a set amount of work and have to finish the work in as short a time as possible. a. A classic CrossFit workout variation for time is where you must complete 21 reps of each movement, 15 reps of each movement and finally 9 reps of each movement. b. This rep scheme keeps intensity very high because the number of reps that need to be completed decrease as you get tired. 9. Ascending Ladder - Adding reps every round until the end of the workout 10. Descending Ladder - Decreasing reps every round until the end of the workout Coach s Note - Stress to the class that they are going to do a lot of these workout types today to expose them to different workout variations, but they are not expected to memorize every workout variation because the coach will always explain the workouts in regular classes as well.

18 Warm Up (15) Coach s Note- Review with the class how to strap their feet into the rower, how to properly pull and ride back into the catch. While the athletes begin rowing the first 21 calories, explain that the point of the warm-up is to get them starting to work and wake up their bodies. The intention is not to give an all out 100% effort right out of the gate. State that we often give a minute time cap on the warm-ups and they should try to complete as much of the warm-up as possible. Complete of: Row for calories Push Ups Air Squats Core (5) Spend 1 Minute demonstrating the following plank variations: Forearm vs. Hand, side plank, up/downs, reach outs, raise one leg/arm. 1 Round: 20 sec Hand Plank 20 sec Right Side Plank 20 sec Left Arm Plank 20 sec Forearm Plank 20 sec reach out and back Three short workouts with movements learned from week 1: Workout #1 (10) Coach s Note- Remind the class the meaning of AMRAP (As many reps as possible). Remind the class having proper technique is most important and they shouldn t compromise form for more reps. 6 Minute AMRAP of: 8 Thrusters (Light or PVC) 8 Rainbow Ball Slams 8 V Ups Workout #2 (5) Coach s Note- Remind the class that tabata is 8 rounds of 20 seconds of work and 10 seconds of rest. Review how to properly perform a wall ball by having the ball resting on the chest as you perform a front squat and then using the momentum out of the bottom of the squat to push press the ball up into the wall. Tabata: Wall Balls

19 Workout #3 (12) Coach s Note - Review the meaning of AFAFP and let the class know that everyone starts together on the same running clock once the equipment is set up. Demonstrate how to do a goblet squat showing that it is similar to the front squat learned on day 1 only they will be using a kettlebell instead of a barbell. Bring the class over to the kettlebells and explain the different kettlebell weights. Explain that although the larger bells all look the same, they are color coordinated with pink, white and gold rings depending on weight. The weight in kilograms x 2.2 will give the weight in pounds. Have the class stay under 12kgs today. AFAFP Complete 2 Rounds of: 14 Burpees 14 Goblet Squats 14 Calories on Assault Bike Wrap Up (5) Gather everyone together for high-fives, see if there are any questions, congratulate everyone on finishing week 1, give a teaser for what they will be doing in the next week (Boxes, GHDs and the pull-up rig)

20 Week 2 Day 1 Topic (8) - CrossFit Benchmark Workouts 1. Girl Workouts were designed by CrossFit as being high-intensity benchmark workouts. These workouts are performed periodically to test how an athlete is progressing. By doing the same workout every 4-6 months, an athlete can track whether they are becoming more fit by their improvement on that workout over time. These workouts have the reputation of being particularly difficult an Example is Fran pull-ups and thrusters 2. Hero Workouts are designed by Crossfit to commemorate fallen service members of the CF community. They are typically longer workouts that are done in honor of these heroes. Every Sunday we have a 10am Hero WOD at the gym where we do one of these workouts as a gym. These workouts can be modified to all skill levels. On Memorial Day every class does Memorial Day Murph in honor of Michael Murphy. Warm-Up (10) Coach s Note - Demonstrate to the class a reminder on how to properly perform pushups with elbows in and chest to ground as well as how to scale pushups my going to knees. This is the first time having them do mountain climbers so make sure to demonstrate and explain that 1+1=1 A. 3 Rounds 10 Pushups 10 Squats 10 Mountain Climbers In Depth Movement (20) A. Deadlift Coach s Note - The movement will be taught with a PVC pipe today, but note to the class that this movement can be performed with other equipment including barbells, kettlebells and slam balls Demonstrate - Perform 3-5 Deadlifts 1. Technique - Explain that you want to start with chest up, flat back with straight spine, arms straight with shoulders back with the bar resting at the mid shin. To initiate the movement, drive hips back while rising with the chest. Once the bar is above the knee, open up the hips to meet the bar. 2. Purpose - It is important to deadlift correctly because it is a movement we often perform in everyday life. Every time you pick something up off of the floor you are performing a deadlift. Learning to pick a heavy object up correctly is an important life skill. 3. Class Movement #1 - Have your class perform Deadlifts

21 4. Evaluation - Sample coaching message to participant, I saw that some of you had your butt come up higher than your shoulders, make sure you lead with your chest first to maintain tightness in your lower back 5. Class Movement #2 - Have your class perform more deadlifts 6. Evaluation #2 - Sample coaching message to participant, I liked that you were driving your knees back to active your glutes and hamstrings, just make sure you relax your arms and don t add an extra shrug or elbow bend at the top of the lift Accessory Movements Abmat sit-ups 1. Show the participants where the Ab mats are located 2. Quickly demonstrate where to place the mat once you are seated on the floor 3. Perform 5 good repetitions touching the floor overhead and then touching your feet as you sit up 4. Have your class grab mats and perform 15 reps 5. Explain that a more difficult variation of the sit-up is the GHD Sit-up GHDs (Sit-ups and Back Extensions) Coach s Note - The purpose of today is to introduce the class to what the GHD machines are used for, but they will not perform any today. 1. Bring the class over to the GHD machine and explain that we use them for two movements, the GHD sit-up and the Back extension. 2. Explain the GHD Sit-Up - Tell the class you can set up the machine based on height. Lay face up with your butt hanging slightly off of the pad. Start with slightly bent knees at the top as you go down and show how you drive your knees down on the way up to perform the movement. 3. Flip over to show that the machine can also be used for back extensions. Show that you want the crease of your hip hanging over the edge of the pad with your arms crossed over your chest. You want to come down so that your body is at a 90 degree angle. To bring yourself back up, you want to flex your butt and lower back until your body is back to the starting position. Jump Ropes (Double Unders vs. Single Unders) Coach s Note - Bring the class over to the jump ropes and explain that a double under is when the rope passes under the feet twice in one jump while a single under requires only one rotation of the rope under the feet in one jump. Coach s Note - The workout today is one of the CrossFit benchmark workouts. Explain to the class that this workout is usually done with double unders but they will do it with single unders today to get a feel for the ropes Workout - Annie Ab-mat Sit-ups Single Unders

22 Week 2 Class 2 Theme - Community Support The topic of today is to explain to the class that FIT Park Meadows is a gym where people have a tremendous amount of motivation and support. The coaching staff is invested in getting to know each member and learn about their goals to help them improve. We have a gym support group on Facebook called FIT Life where members will share knowledge, recipes, interesting articles and overall motivating content. We want to give our members as much support as possible. Warm-Up (10) A. Coach s led Group Dynamic warm-up 1 Length of the gym: High Knees Butt Kicks High Skips Toy Soldiers/high kicks Inch Worm Spiderman Lunges Toe Touches F.I.T Test (5) A. 500m Row In Depth Movement - Kettlebell Swing Demonstrate - Pick up a kettlebell and perform 10 reps Technique - Explain that the swing is performed by generating power from the hips. The movement is initiated by sending your butt back and then opening your hips and squeezing your butt to get the kettlebell overhead. Explain that a Russian Swing is a swing to eye level and an American Swing is when the bell is brought overhead. Purpose - The kettlebell swing teaches athletes how to generate power using their hips. Class Movement #1 - Have the class perform 10 kettlebell swings Evaluation #1 - Example coaching note The movement is not a squat, so try to think about having your hips go forwards and backwards and not up and down with a knee bend Class Movement #2 - Have the class perform 10 more Kettlebell swings Evaluation #2 - Example Coaching note I liked that you were keeping your back straight during the movement, just make sure that you don t bend your arms to pull the kettlebell up rather rely on momentum.

23 Accessory Movement - Box Jumps, Step Ups, Box Overs, Box Donkeys Coach will pull out a box and show that the boxes can be changed to be 20, 24 or 30 inches. Demonstrate how to do a box jump explaining that you want your feet to land shoulder width apart to create a stable base. Show that step-ups are a good scaling option. Finally perform 5 box donkeys and tell the class that the boxes are used for many different movement variations. Workout 10 Minute Up Ladder... 3 KB Swings 3 Box Jumps 6 KB Swings 6 Box Jumps Continue to add 3 reps each rounds

24 Week 2 Class 3 Topic - Nutrition Resources (15) This might vary by location and available resources, but the coordinating coach should pre-plan to have the resources available on or around this day. Nutrition (not supplementation) conversation should be easy to understand and focused on minor milestones (i.e. not Whole30 or Paleo). This conversation may take place at a different location or time in the first week or two, depending on the support. Warm-Up (10) Coach s Note - The only movement you will need to demo is the PVC Pass through. Explain that it is for loosening up tight shoulders and the proper technique is to have straight arms with no bent elbows before bringing the pipe back and forth over your head. 5 Rounds of: Run 100m 10 Lunges 15 PVC Pass Throughs 20 Abmat Sit-Ups Core (5) Demo Bicycle Crunches, heel scrapers, straight leg sit-ups 3 Rounds of: 20 sec Bicycle Crunches 20 sec Heel Scrapers 20 sec Straight Leg Sit-ups Secondary Movement (10) - Thrusters & Wall Balls Last class we did the front squat, this week we just learned the push press, the Thruster combines the two movements, still using a PVC 1. Demonstrate - Perform 5 thrusters 2. Technique - Explain how you want to connect the front squat and the press by using the momentum out of the bottom to get the bar overhead. 3. Class Movement #1 - Have class perform 10 reps 4. Evaluation #1 - Sample coaching message, You stood up and paused before going into the press, try to take the pause out at the top of the squat 5. Class Movement #2 - Have class perform 10 more reps 6. Evaluation #2 - Sample coaching message, I liked that you were using your hips out of the squat, just remember to keep your elbows up and pointing forward in the bottom of the front squat Show the class how Thrusters and Wall Balls are similar movements

25 Workout (10) A.Review movements from the week B. AMRAP with movements taught from Weeks 1 and 2 8 Minute AMRAP 10 Kettlbell Swings 10 Mountain Climbers 10 Ball Slams Workout 2 Coach s Note - The purpose of this circuit is to show how movements can be made harder. The first 2 rounds will be the easier version of the movement and then the 3rd round will be a more complex. 2 Rounds 1 Minute Wallballs 1 Minute Box Jumps 1 Minute Burps 2 Rounds 1 Minute 1 ½ Wallballs 1 Minute Box Donkeys 1 Minute Burpees Wrap Up Gather everyone together and see if there are any questions. Give high fives and congratulate everyone for being half way through the Boot Camp.

26 Week 3 Class 1 Topic - Technique Before Intensity Coach s Note - Explain to the class that not all movements should be approached the same way in a workout. It is important to know the difference between movements that are more technical and require practice before increasing intensity while there are movements that are not as technical and you should be going balls to the wall right from the beginning. For example, a pull-up is a technical movement that requires practice at low intensity. If you are in a workout that requires 1 minute of max pull-ups, getting 3 quality pull-ups is better than getting 10 pull-ups where your chin isn t getting over the bar and you are swinging all over the place. On the other hand, burpees are a movement that do not require a lot of technique and you should be going all out in a 1 minute max effort for this movement. IT IS OKAY TO SLOW DOWN AND DO THINGS THE RIGHT WAY, DON T LET DOING A WORKOUT FOR TIME COMPROMISE TECHNIQUE Warm-Up Coach s Note - Remind the class that an Up Ladder is adding a rep of the movements each round. A. 10 Minute Up Ladder... 1 Burpee, 1 Squat, 1 V-up, 2,2, F.I.T. Test - 2 Minutes Max Effort Plate Thrusters Coach s Note- Demonstrate the a plate thruster is the same squat and press movement as a thruster, only they will be using a different piece of equipment In Depth Movement - Pull-ups Demonstrate - Perform 2-3 Strict Pull-ups Technique (Athlete must be able to perform at least 1 strict before learning how to kip) - Active scapula (movement not all in the shoulders), tight hollow core, feet/legs are tight and together. Explain that most people cannot do a pullup when they first start at the gym and that is completely fine. We have many ways of scaling to help build strength in that movement pattern to help get athletes to the point where they don t need assistance. Teach the negative pull-up, athlete uses a box to get chin over the bar and then lowers themselves as slowly as possible. Teach the banded pull-up for strength building (More is not better but we want quality over quantity). The bands assist you by decreasing the amount of body weight you are pulling over the bar.

27 Jumping pull-ups, bands and negatives are best but TRX rows are a good substitute as well (You are the judge of the athlete and situation) We are not teaching kipping pull-ups in this course Class Movement #1 - Take the time to have the class experiment with different band tensions to figure out what band is best for them to start with. An adequate band is one where they can do 8-10 pull-ups but don t feel like they could do 20 without resting. Evaluation #1 - Example coaching note The movement should be initiated using your back and is not all arms. Try to use as many muscles as possible to pull yourself over the bar. Class Movement #2 - Have the class perform 10 more Pull-ups Evaluation #2 - Example Coaching note I like that you were keeping your body in the hollow position, just make sure that you are not swaying back and forth but try an keep the movement strict -Have the class note what band is the best for them for when they get into class. Accessory Movements Ring Rows - Show that ring rows are great for building pulling strength. Walking in and making your body more horizontal makes the movement more difficult while walking in to make your body vertical will make the movement easier. Explain that the ring row can also be done using the TRX TRX Rows - Perform 5-8 TRX Rows showing that it is the same as using the rings. All things TRX - Show the class that the TRX can be used to do supermans, Ts and Ys and knee tucks. Explain that the TRX is very diverse and we will use it for many different movements but we will always review the movements so the class does not need to remember all of them right now. Workout A. Roll the Dice (10) Coach s Note - Explain to the class that this workout will be run on an 8 minute clock. You will roll the dice and they will perform the number of reps based on the number on the dice. If you roll an 12, they will do 12 reps. You will roll the dice for every movement TRX Rows Push Press Box Jumps Wrap-Up Questions and high-fives

28 Week 3 Class 2 Topic - Adding Intensity Warm-Up (10) Two Rounds of: 400m Run 10 PVC Pass Throughs 10 Single Unders 10 Lunges (R+L=1) Core (5) Coaches Choice w/ Slam Ball In-Depth Movement (20) A. Bench Press a. Standard b. Wide c. Narrow Accessory Movements (5) Refresh on Push Ups - Diamond, Regular and Wide Teach Incline (hands on box), Decline (feet on box), Exploding, etc Handstands - Wall Walks, Wall Donkeys, Wall Walk to Handstand, Handstand Hold, Handstand Push Ups, Negatives, Scaling Using a Box Workout (12) - Circuits Add Intensity Circuit #1-30 Seconds Each, 2x Through Wall Walks, TRX Hammer Grip Rows, Bench Press (45/35), KB Goblet Squats Circuit #2-30 Seconds Each, 2x Through Wall Donkeys, TRX Y Rows, Narrow Grip Bench Press, KB Thrusters

29 Week 3 Class 3 Topic - Mobility Warm-Up 4 Rounds of; 10 Butt to Ball Squats 10 Push Ups Off Ball 10 Ball V Ups Core Coaches Choice Workout A. Review movements of the week B. Deck of Cards workout with movements from W1-3

30 Week 4 Class 1 Topic - Goal Setting Warm-Up (10) Banded hip stretches Banded hamstring stretch Banded tricep stretch F.I.T. Test (6) 2 Minutes Max Effort Goblet Squats In Depth Movements (10) Toes-to-bar/knees to elbows (How to scale) Rope Climbs (How to scale) Workout Tabata Set #1 20 seconds on, 10 seconds off Box Jumps or Box Step Ups Tabata Set #2 20 seconds on, 10 seconds hold KB Thrusters Bottom Squat Hold Tabata Set #3 20 seconds on, 10 seconds on Hand Plank Forearm Plank

31 Week 4 Class 2 Topic - Strength In Depth Movements - Introduction to olympic lifts Cover the differences between hangs, power, and full versions of the following: A. Cleans B. Snatches C. Jerks Accessory Movements Variations of the above lifts using dumbbells and kettlebells Workout Medicine ball cleans, kettlebell snatches 60 seconds of each movement, then 50 seconds, then 40, 30, 20 and 10, etc of: KB Clean and Press DB Snatches 100m After Each Set

32 Week 4 Class 3 Topic - Extra Credit Work What are athletes doing outside of the gym (running, walking, hiking, stretching, etc) Warm-Up (10) 4 Rounds of: 10 Butt 2 Ball Squats 10 Push Ups Off Ball 10 Ball V Ups Run 100m F.I.T. Test (6) 2 Minutes Max Effort: Bench Press Chipper (30) Review movements, then: 30 Pull Ups 40 Barbell Deadlifts (115/75) 50 Wall Balls (20/14) 60 Cross Body Mountain Climbers (R+L=1) 50 Wall Balls 40 Barbell Deadlifts 30 Pull Ups

33 Week 5 Class 1 Topic - Dialing In On Nutrition Use the last two weeks to stay 100% focused on intake, no shitty food or drinks Warm-Up (10) Descending Ladder from 10 to 1 of: 10 Push Ups 10 Ab Mat Sit Ups 10 Squats Run 100m after each round Then 9,9,9, Run 100m, 8, 8, 8, Run 100m, etc In Depth Movement Review (10) All Things TRX (rows, chest press, I-Y-T rows, pistol squats, atomic push ups, knee tucks F.I.T. Test (6) 2 Minutes Max Effort: TRX Mountain Climbers (R+L=1) Partner Workout (20) P1 Completes AMRAP of: 10 Barbell Back Squats (95/65) 10 Alt SA KB Swings (16/12 kg) 10 Box Jumps P2 Runs 400m - picks up AMRAP where P1 leaves off

34 Week 5 Class 2 Topic - Open Forum Any topics that have been raised consitently by the participants to date Warm-Up (10) of: Lunges & Push Ups then of: TRX Rows & TRX Knee Tucks F.I.T. Test (7) Max Effort Forearm Plank - If athlete drops, complete the following AMRAP until the last person drops or until 5 minutes (whichever comes first) - AMRAP is: 8 Sit Ups 8 Supermans 8 Leg Raises Fight Gone Bad (30) Review movements, then: FIT Gone Bad, 1:00 minute per, 3 Rounds of: Sumo Deadlift High Pulls (65/35) Box Jumps (24/20) Row for Calories Slam Balls (30/20) Single Unders (sub with Flutterkicks) - 1 Minute Rest per round

35 Week 5 Class 3 Topic - To Be Determined by Coach Warm-Up (10) 30 seconds each, 3x through of: Air Squats Hanging Knee Raises Mountain Climbers Inchworms Team AMRAP (12) Review movements, then 10 minute AMRAP of: P1-100m Sled Pull P2 - Completes AMRAP of: 5 Weighted Sit Ups 5 KB Swings 5 KB Goblet Squats P3 - Holds Hand Plank or Hollow Hold F.I.T. Course (30+) Review movements, then 20 minutes to complete the following: 5 Tire Flips 10 Alt Sledgehammers 20 Alt Battle Ropes

36 Week 6 Class 1 Topic - Membership Options Warm-Up (10) 3 Rounds of: 200m Run 15 Mountain Climbers (R+L=2) 10 PVC OH Squats 5 TRX Rows Core (6) Coaches Choice AMRAP (13) 10 Minute AMRAP, 15 Reps each of: 15 Wall Balls (20/14) 15 KB Thrusters 15 Box Jumps (24/20) 15 Toes to Bar 15 Slam Balls (40/30) Descending Ladder + E2MOM (20) Descending ladder from 15 to 5 of: 15 Grasshoppers (R+L=1) 10m of Lunges 15 Squat Jumps 10m of Lunges Then 14, 10m, 14, 10m Then 13, 10m, 13, 10m...etc Every 2 minutes, rotate between either 10 Wall Walks or 10 Burps

37 Week 6 Class 2 Topic - Membership Sign Ups Class Agreed FIT or CrossFit Class Prior to this class, have participants agree on a FIT or CrossFit class that they can attend together, with the primary coach also participating (if possible)

38 Week 6 Class 3 Topic - Final Measurements Complete Final Measurements (15) Take 10 to 15 minutes to have athletes complete final measurements and try to get any lingering sign ups completed. Coaches Choice Work Be smart about the movements incorporated and try to help the athletes know their modifications