Session #1

Warm-up

Coaches Choice!

Midline Accessory

Midline "Tabata"
#1 Superman Pulses
#2 V-ups
#3 Plank Reaches

This section will take 12 minutes.
Tabata is 20secs on and 10 secs rest for 8 Rounds = 4mins. Be consistent with your reps for each round.

Weightlifting

Front Squat (3x5,1x20)

3x5 (40%,45%,50%) building up to 55% then we will hit 1 set for 20 Reps at 55%.
*NEW SQUAT PROGRAM!

Metcon

Metcon (AMRAP - Reps)

2' Snatches (135#/95#)
*Rest 2 mins
2' Clean Jerk (135#/95#)
*Rest 2 mins
2' Thrusters (135#/95#)
*Rest 2 mins
2' Bar facing burpees

Scale as needed. The weight needs to be the same for all barbell movements.

Session #2

Gymnastics

Pull-ups (4 Sets at 70% of Max Effort)

These sets are to be unbroken but if you fail drop down and finish it.

Extra Conditioning

2k Row (Time)

Max Effort 2k Row

Comment