Warm-up

Coaches Choice

Weightlifting

Pause Back Squat (8 sets Every 90 sec 1 pause + 2 regular squats)

This should be a short pause, only 1-2 seconds.  You can build over the sets but stay light.

0:00, 1:30, 3:00, 4:30, 6:00, 7:30, 9:00, 10:30
Go down and pause for 1 sec and then explode up.  The point is to be fast and explosive.  Once you lose that speed you've lost the point of the exercise.  stay light and fast.

Metcon

Metcon (AMRAP - Reps)

8 AMRAP
20 WB 20#/14#
20 S2O 115#/85#
20 Box Jumps 24"/20"

Rest 3 min

4 AMRAP
10 WB
10 S2O
10 Box Jumps

Rest 2 min

2 AMRAP
5 WB
5 S2O
5 Box Jumps

Rx+
30#/20#
135#/95#

Try and keep and even pace through out.  The goal is to do everything in as big of sets as possible.  Pushing outside your comfort zone is how you get better and grow as an athlete.

 

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