Session #1

Warm-up

Coaches Choice

Aerobic Capacity

Metcon (6 Rounds for time)

Option 1
Running
2 Rounds
1200m
30 sec Rest
400m

3 min rest between rounds

The 1200m should be at 15 - 20 sec slower than the 400m.  The focus is the 400m.  These should be run faster than your mile pace.

So if you run your 400m @ 1:30 then your 1200m should be around a 1:45 pace/per 400m

Option 2
Rowing
2 Rounds
1500m
30 sec Rest
500m

3 min rest between rounds

The 1500m should be rowed at your 2k pace.  Not all out but at a good speed.  The 500m rows should be faster than your 1000m pace but not your all out 500m pace.

Rx+
3 Rounds

Metcon (No Measure)

Skill Work and ROMWOD

Session #2

Bitch Work

Metcon (4 Rounds for time)

4 RFT

20 cals on the AirDyne

Rest 2 min between Rounds

 

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