Session #1

Warm-up

Coaches Choice

Weightlifting

Back Squat (4x12 Back Squats)

Every 3 min 12 Back Squats @ 55%

1x12 - 0:00@55%
1x12 - 3:00@55%
1x12 - 6:00@55%
1x12 - 9:00@55%

Metcon

Metcon (Time)

For Time
15 min cap

15-12-9-6-3
Wallballs 20#/14#
T2B
Box Jumps 24"/20"

Rx+
WB 30#/20#
BJ 30"/24"

Session #2

Gymnastics

Strict Pull Ups (3x10)

Pronated Grip Pull Ups

L1 - Tempo Ring Rows
3.2.3.0

L2 - Tempo Pull Ups
3.2.3.0

L3 - Tempo C2B
2.2.2.0

Weightlifting

Good Mornings (3x10)

Start with an easy set of 10 and build over the 3 sets.

Bitch Work

Burpee Open Test (6 Rounds for time)

Every 90 sec for 6 sets
15 Bar Facing Burpees

 

Comment