Session #1

Warm-up

Coaches Choice

Weightlifting

Back Squat (3-1 reps every 2 minutes)

3@75% - 0:00
2@80% - 2:00
2@85% - 4:00
1@90% - 6:00
1@95% - 8:00
1@100% - 10:00
5-7 min to warm up to 75%  for 6 ascending sets.  We know we're using the same percentage but we're decreasing the rest and going up in sets.This is going to go fast.  Get your barbell and weights and get to work.  The weight is getting heavy so you need to focus on keep a strong core and keeping your chest up.

Metcon

Metcon (Time)

3 RFT

30 DU / 90 SU
20 Wallballs 20#/14#
10 Deadlifts 225#/155#

Rx+
30 DU unbroken
WB 30#/20#
DL 275#/185#

Session #2

Gymnastics

Strict Pull Up Endurance (4xME)

Max Effort sets of strict pull ups

Bitch Work

Metcon (Time)

Row 1000m
5 Burpees over the rower EMOM

 

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