Session #1

 

 

Warm-up

 

Coaches Choice!

 

Midline Accessory

 

Metcon (No Measure)

0:30 on / 0:15 off
3 Rounds through
Rotate movements every 0:40 secs

Hanging Leg Raises
Barbell Roll Outs
Plank to Push Up

 

Weightlifting

 

Front Squat (3x5,1x20)

3x5 (45%,50%,55%) Go up 5# from your last successful set.  If your last successful set was lacking in form, stay at that weight for another week.

 

Metcon

 

Metcon (Time)

10 Rounds for Time
7 Pull Ups
7 KBS 53#/35#
7 SDHP 95#/65#
Rest 0:30 sec between rounds

Rx+
C2B
KBS 70#/53#
SDHP 115#/85#

Theserounds should be all out with 30 sec to recover for the next round.  Scale as needed.  Score is total time.

 

Session #2

 

Gymnastics

 

Pull-ups (5 sets (read below))

5x80%
Rest 90 secs between all sets

 

Extra Conditioning

 

Metcon (5 Rounds for time)

5x15 cals on black bike
5x20 cals on white bike

Rest as needed between rounds

 

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