12/31 - Regular Hours
1/2 - 6:30am - 1pm Open Gym

Session #1

Warm-up

Coaches Choice

Weightlifting

Back Squat (5x10 Back Squats)

Every 3 min 12 Back Squats @ 60%

1x10 - 0:00@60%
1x10 - 3:00@60%
1x10 - 6:00@60%
1x10 - 9:00@60%
1x10 - 12:00@60%

Metcon

Metcon (Time)

For Time:
15 min cap

25 Wallballs 20#/14#
30 Sit Ups
35 KBS 53#/35#
40 KB Lunges 53#/35#
80 DU
40 KB Lunges 53#/35#
35 KBS 53#/35#
30 Sit Ups
25 Wallballs 20#/14#

Rx+
KB 70#/53#

Session #2

Gymnastics

Seated Rope Pull Ups (Based on Level)

Sit straddling the rope.  Reach as high as possible.  Pull yourself as high as you can maintaining a straddle and your feet coming off the ground.  Then lower yourself back down to the floor.

L1 - Foot assisted Rope Pull Ups
5x8 (4/each arm)

L2 - L-Sit Rope Pull Up
5x10 (5/each arm)

L3 - L-Sit Straddle Pull Up
5x12 (6/each arm)

Weightlifting

Good Mornings (3x14)

Heavier than last time

Bitch Work

Metcon (Time)

3 Rounds

20 Dumbbell Hang Squat Cleans
20 S2OH

40#/25#

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