Session #1

Warm-up

Coaches Choice

Weightlifting

Back Squat (4x12 Back Squats)

Every 3 min 12 Back Squats @ 60%

1x12 - 0:00@60%
1x12 - 3:00@60%
1x12 - 6:00@60%
1x12 - 9:00@60%

Metcon

Metcon (AMRAP - Rounds and Reps)

11 AMRAP

12 Burpees
18 Pull Ups
24 KBS 53#/35#

Rx+
C2B
KB 70#/53#

Session #2

Gymnastics

Ring Row (Based on Level)

Keep the ring straps as vertical as possible.  Lay back and pull your chest to the rings.  Keep a straight line in your body from your shoulders to heels

L1 - 3x30 Ring Rows

L2 - 3x45 Ring Rows

L3 - 3x60 Ring Rows

*Once you pick your angle for ring rows you must keep it.
**Rest 90 - 120 sec between sets

Weightlifting

Single Leg RDL (3x12/per leg)

Scale to bodyweight only if you struggle with balance but put a cone in front to try and touch so you repeat the same ROM

Bitch Work

Metcon (AMRAP - Reps)

12 EMOM
min 1 - 10 - 15 T2B
min 2 - 10 Power Cleans 145#
**Shooting for TnG

 

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