Session #1

Warm-up

Coaches Choice

Aerobic Capacity

Metcon (12 Rounds for time)

800m @ moderate/fast pace
rest 1 min
200m @ fast pace
rest 2 min
600m @ moderate/fast pace
rest 1 min
200m @ fast pace
rest 2 min
400m @ moderate/fast pace
rest 1 min
200m @ fast pace
Repeat 1x

Beginner
400m any pace
rest 1 min
200m fast
rest 2 min
400m any pace
rest 1 min
200m fast
rest 3 min
Row 1000m

Metcon (No Measure)

Skill Work and ROMWOD

Session #2

Bitch Work

Metcon (10 Rounds for time)

Every other minute for 20 minutes
15/10 cals on the air dyne

 

Comment