Session #1

Warm-up

Coaches Choice

Weightlifting

Deadlift (1 Set Every 90 Secs)

5 @ 65% 0:00
5 @ 65% 1:30
5 @ 70% 3:00
3 @ 75% 4:30
3 @ 80% 6:00
3 @ 85% 7:30
3 @ 85% 9:00
3 @ 85% 10:30

Weight is getting heavier.  Make sure you lock in your back and drive through your legs.  This is a hamstring movement not a back movement.

Metcon

Metcon (AMRAP - Rounds and Reps)

20 AMRAP

200m Run
7 Pull Ups
7 Front Squats 135#/95#
7 Push Ups

Rx+
C2B
Front Squats 185#/135#
HSPU

Session #2

Gymnastics

Metcon (Time)

Dragonflag

Accumulate 90 sec of a dragonflag at lowest angle possible.  Goal is a 45 degree angle.  Post total time it takes to accumulate the 90 seconds

Bitch Work

Metcon (7 Rounds for time)

Cals on the AirDyne

5-10-15-20-15-10-5
Rest 1:1

 

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