Session #1

Warm-up

Coaches Choice

Aerobic Capacity

Metcon (4 Rounds for time)

Option 1
Running
1200m
400m
800m
400m

90 sec rest between runs

The 1200m and 800m run should be at a slow mile pace, not a conversational pace but not as fast as your PR mile.  The focus is the 400m.  These should be run faster than your mile pace.

Option 2
Rowing
1500m
500m
1000m
500m

90 sec rest between rows

The 1500m and 1000m 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.

Metcon (No Measure)

Skill Work and ROMWOD

Session #2

Bitch Work

Metcon (Time)

5 RFT
10 G2S 80#/50# D-Ball
15 Cals on AirDyne
24' HS Walk

for HS Walk Sub
Level 1
0:30 HS Hold
Level 2
25 HandStand Hand Releases (Facing Wall)
Level 3
25 Shoulder or Thigh Taps (Facing Wall)
Level 4
HS Walk

 

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