Session #1

Warm-up

Coaches Choice

Weightlifting

Push Press (8x3 every 90 secs )

70% - 0:00
70% - 1:30
75% - 3:00
80% - 4:30
85% - 6:00
88% - 7:30
90% - 9:00
90%+ - 10:30

If you do not have a 1RM Push Press and you have yet to do Push Press with us.  Use each set to work to a heavy set of 3.  This should be a 3RM by the end.

Metcon

Metcon (AMRAP - Reps)

12 AMRAP

15 Handstand Push Ups
100' Bear Crawl
15 Pull Ups
100' Bear Crawl
15 OH Lunges 35#/25#
100' Bear Crawl
15 Wall Balls 20#/14#
100' Bear Crawl

Rx+
HSPU @ 4"/3" deficit
36' HS Walk
C2B
36' HS Walk
OH Lunges 45#/35#
36' HS Walk
WB 30#/20#
36' HS Walk

Each Round is 76 reps
Bear Crawl is 25' = 1 rep
HS walk is 9' = 1 rep

Session #2

Gymnastics

Strict Handstand Push Ups (Distance)

This is to be done with hands and head on blue mats or 25# plates and an abmat.

10 EMOM
3 reps @ the same deficit you've been working at

Shoulder Taps (3x30)

Wall Facing Handstand.  Raise one hand and tap the opposite shoulder.

L1 - 3x0:45 HS hold
L2 - 3x20 Hand Raises
L3 - 3x30 Shoulder Taps
L4 - 3x30' Sideways HS Walk against wall

Bitch Work

Metcon (8 Rounds for time)

Sled Push

8x150'

75' down and back

*Weight is same as last week.

Rest as needed between sets

 

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