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

Session #1

Warm-up

Coaches Choice

Weightlifting

Shoulder to Overhead (6x6)

Move the bar from the front rack position to overhead position.  Movement type may vary between strict press, push press, push jerk, and split jerk

6 sets of 6 S2OH.  The goal would be to do these TnG.  However doing them unbroken is before doing all reps Touch N Go

1x6 @ 0:00 - S2OH
1x6 @ 2:00 - S2OH
1x6 @ 4:00 - S2OH
1x6 @ 6:00 - S2OH
1x6 @ 8:00 - S2OH
1x6 @ 10:00 - S2OH

Metcon

Metcon (Time)

For Time:
12 min Cap

24-18-12
Thrusters 95#/65#
T2B
Box Jumps 24"/20"

Rx+
115#/85#

Session #2

Gymnastics

Metcon (AMRAP - Reps)

Pressing EMOM

15 EMOM
L1
min 1 - 10 Push Ups
min 2 - 30 sec Hollow Hold
min 3 - 10 DB Press

L2
min 1 - 7 HSPU
min 2 - 15 Hollow Rocks
min 3 - 10 Dips

L3
min 1 - 5 Strict HSPU
min 2 - 20 Hollow Rocks
min 3 - 8 Strict Ring Dips

L4
min 1 - 10 Strict HSPU
min 2 - 25 Hollow Rocks
min 3 - 10 Strict Ring Dips

Weightlifting

Weighted Back Extensions (3x12)

Face down on the GHD, tuck your chin and curl each vertebrae until your curled completely under the GHD.  Then come up in reverse order of what you went down

Metcon (10 Rounds for time)

10 Rounds

10 Bar Facing Burpees
Rest 1:1

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