Session #1

 

 

Warm-up

 

Coaches Choice!

 

Midline Accessory

9 EMOM

Min 1 - 20 Seated leg lifts
Min 2 - 25 Superman Pulses
Min 3 - 10 Wallball Hamstring Curls

 

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

 

Metcon (4 Rounds for reps)

3 AMRAP
Burpees to a 6" Target

Rest 1 min

3 AMRAP
Wall Balls 20#/14#

Rest 1 min

3 AMRAP
Box Jumps 24"/20"

Rest 1 min

3 AMRAP
5 Burpees
5 Wall Balls 20#/14#
5 Box Jumps 24"/20"

 

Session #2

 

Gymnastics

 

Pull-ups (5 sets (read below))

3x80%
1x75%
1x70%
Rest 90 secs between all sets

 

Extra Conditioning

 

Metcon (3 Rounds for time)

3x750m row
2 min rest between sets

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