Session #1

Warm-up

Coaches Choice!

Midline Accessory

Midline Tabata
Seated Leg Raises
Barbell Roll Outs

Weightlifting

Front Squat (2x10 )

You're only going to get 2shots at this so start at your 75% or higher and build for your second set.  The idea is to find a 10 RM over the 2 sets

Metcon

(AMRAP - Reps)

3 AMRAP
5 Burpees
7 Power Cleans 135#/95#
9 Pull Ups

Rest 1 min

3 AMRAP
10 Front Squats 135#/95#
30 DU
*SU is 2X

Rest 1 min

Repeat 1x

Rx+
PC 155#/105#
C2B
FS 155#/105#

This should be at a high intensity with rest built in.  Try and keep moving the entire 3 mins at a good pace.  Don't RIP.  Scale as needed.

Session #2

Gymnastics

Pull-ups (2xME)

Find your Max Rep of unbroken pull ups.  Do 2 sets with 3-5 minutes of rest in between and average your two sets

Extra Conditioning

(Time)

27-21-15-12-9
Cals on the rower
Rest 30 secs between intervals
Each Interval should be at 100% effort.

total time including rest to do this.

 

Comment