Session #1

Warm-up

Coaches Choice!

Midline Accessory

4 Rounds
1:30 on / 0:30 off
#1 Seated Leg Raises 0:30 sec
#2 V- Ups 0:30 sec
#3 Russian Twists 0:30 sec
rest 0:30 sec

Each movement flows right into the next movement.  The rest is after a full round.

Weightlifting

Front Squat (3x5,1x20)

3x5 (45%,50%,55%) This week if you made last week add 5# total.  This means if you did 100# or 200# you'll go up to 105# or 205#.

Metcon

Tabata Something Else (AMRAP - Reps)

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.  

There is no rest between exercises.  

Post total reps from all 32 intervals.

Session #2

Gymnastics

Pull-ups (5 sets (read below))

1x90%
rest 90 sec
1x80%
rest 75 sec
1x70%
rest 60 sec
1x60%
rest 45 sec
1x50%
rest 30 sec

Extra Conditioning

Triathlon (Time)

500m Ski Erg
50 cal Air Dyne
500m Row

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