Session #1

Warm-up

Coaches Choice

Weightlifting

Push Press (7x2-3 every 90 secs )

3@70% - 0:00
3@70% - 1:30
3@75% - 3:00
3@80% - 5:00
2@85% - 7:00
2@88% - 9:00
2@90% - 11:00
2@90-97% - 13:00

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 (Time)

2 RFT

50 Wallballs 20#/14#
15 Power Cleans 135#/95#

Rx+
wb 30#/20#
PC 185#/135#

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 EOMOM
2-3 Strict + ME Kipping at the same deficit you've been working at.

Seated DB Press (4x10)

Sit with a vetical torso and legs straight in front.

These should be sets across so build to something heavy for 10 and then keep that for all 4 sets.

Bitch Work

Metcon (16 Rounds for time)

Sled Push

16x100'

100' down and back
@ the turn around rest 1:1 then go back the 100'

**These should be all out sprints

*Weight is same as last week.

2-3 min rest between sets

 

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