Warm-up

Coaches Choice!

Midline Accessory

Metcon (No Measure)

Midline "Tabata"

#1 Seated Leg Raises
#2 Barbell Roll outs

Weightlifting

Shoulder Press (Every 90 sec 5 Barbell Strict Press for 7 sets)

0:00, 1:30, 3:00, 4:30, 6:00, 7:30, 9:00
This will be as strict as possible.  No bouncing the barbell at the bottom.  Set your feet, shoulders and back, take a deep breath and then press.  Focus on hand positioning and pressing.

Metcon

Metcon (AMRAP - Reps)

3 AMRAP

21 WallBalls 20#/14#
15 OHS 95#/65#
9 Burpee Box Overs 24"/20"

Rest 90 secs

3 AMRAP

21 Medball Cleans 20#/14#
15 Thrusters 95#/65#
9 Box Jumps

Rest 90 secs

3 AMRAP

21 Medball Sit Ups
15 S2O 95#/65#
9 Burpees

Rx+
WB 30#/20#
Barbell 115#/85#

This should be at a high intensity with rest built in.  Try and keep moving the entire time.  This is meant to push the limits of you being able to redline.

 

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