Session #1

Warm-up

Coaches Choice

Weightlifting

Front Squat (8x4 (1 Pause FS + 3 Front Squats)

Every 2 min we will do 4 reps.  The first rep will have a 2 sec pause with the last 3 being regular front squats.  All sets @ 80%

1x4@0:00
1x4@2:00
1x4@4:00
1x4@6:00
1x4@8:00
1x4@10:00
1x4@12:00
1x4@14:00

Control your descent down to an active bottom position and pause for a FULL 2 seconds and then explode up.

Metcon

Metcon (Time)

3 RFT

7 Burpee Box Jumps
14 Pull Ups
21 Wallballs 20#/14#

Rx+
7 Muscle Ups
14 Burpee Box Jumps
21 Wallballs 20#/14#

Session #2

Gymnastics

Pull-ups (Based on Levels)

18 EMOM

L1
min 1 - 15 Ring Rows
min 2 - 30 sec of DU practice
min 3 - 10 sec of Hollow Plank

L2
min 1 - 8 L-Sit Pull Ups
min 2 - 25 DU
min 3 - 15 sec Hollow Plank

L3
min 1 - 10 Pull Ups
min 2 - 40 DU
min 3 - 20 sec Hollow Plank

L4
min 1 - 10 C2B
min 2 - 60 DU
min 3 - 25 sec Hollow Plank

Weightlifting

Deadlift (Build to heavy 3)

It's Time to Go Heavy.  Belt up and TnG if you want.

 

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