Session #1

Warm-up

Coaches Choice

Aerobic Capacity

Metcon (2 Rounds for time)

Advanced
800m FAST!!
rest 5 min
800m FASTER!!!

Intermediate
800m faster than your mile pace
rest 5 min
800m at the same pace

Beginner
400m any pace
rest 5 min
400m any pace

Metcon (No Measure)

Skill Work and ROMWOD

Session #2

Bitch Work

Metcon (Time)

100 cals on air dyne
5 burpees on all even minutes

 

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