Session #1

Warm-up

Coaches Choice

Weightlifting

Deadlift (1 Set Every 90-120 sec for 7 sets)

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

Don't go over 97%.

Weight is getting heavier.  Make sure you lock in your back and drive through your legs.  This is a hamstring movement not a back movement.

Metcon

Calves and Hands (Time)

For Time

800m run
5 T2B
600m run
10 T2B
400m Run
15 T2B
200m Run
20 T2B

Session #2

Gymnastics

Strict Ring Muscle Ups (Based on Level)

False Grip Muscle up performed on Rings

Level 1
8x10
Ring Row to Transition

Level 2
6x8
L-Sit MU to Transition

Level 3
6x6
Elevated L-Sit MU to Transition
*feet on box

Level 4
6x4
L-Sit MU
*maintain L-sit throughout movement

Level 5
6x2
Strict MU

Bitch Work

Metcon (5 Rounds for time)

5x20 Cals on Assault Bike
*As Fast As Possible

Rest 2 min between sets

 

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