Session #1

Warm-up

Coaches Choice

Weightlifting

Back Squat (8x4 Pause Back Squats)

Every 2 min we will do 4 reps.  The first rep will have a 2 sec pause with the last 3 being regular backsquats.  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

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 (Time)

For Time:
13 min cap

50 Box Jumps 24"/20"
40 Front Squats 115#/85#
30 T2B
20 DB/KB Thrusters 45#/25#/each arm
10 Burpees 12" target

Rx+
FS - 135#/95#
Thrusters - 53#/35#

Session #2

Gymnastics

Metcon (Time)

21-15-9-6-3

L1
Toes to Rig
Cal Row

L2
Strict Knee Tucks
Cal Row

L3
Strict Leg Raises
Cal Row

L4
T2B
Cal Row

Weightlifting

Overhead Squat (5x3)

5x3@85% with a 1 sec pause in the bottom

Bitch Work

Metcon (4 Rounds for time)

4 Rounds for time

80 DU
25 Cal Bike

Rest 2:1

 

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