Session #1

Warm-up

Coaches Choice

Weightlifting

Back Squat (8x3 Pause Back Squats)

Every 2 min we will do 3 reps.  The first rep will have a 2 sec pause with the last 2 being regular backsquats.  All Sets @ 85%

1x3@0:00
1x3@2:00
1x3@4:00
1x3@6:00
1x3@8:00
1x3@10:00
1x3@12:00
1x3@14:00

Same as the previous weeks.  You control the descent slowly to the active bottom position and hold for 2 seconds and then explode up.

Metcon

Metcon (AMRAP - Rounds and Reps)

10 AMRAP

12 Deadlifts 185#/135#
24 KBS 53#/35#
36 DU

Rx+
DL - 225#/155#
KBS - 70#/44#

Session #2

Gymnastics

Metcon (AMRAP - Reps)

3x30 sec ME

L1
Sit Ups
Bar Hangs
Seated DB Press

L2
Weighted Sit Ups
Pull Ups
HSPU

L3
GHDSU
C2B
HSPU

Weightlifting

Overhead Squat (5x3)

Find the Heaviest set of 3 possible

Bitch Work

Metcon (Time)

5 RFT
50' Double KB/DB OH Lunge 30#/15#
12 T2B

 

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