Session #1

Warm-up

Coaches Choice

Weightlifting

Push Press (7x3-1 every 90 secs- 120 sec)

3@70% - 0:00
3@75% - 1:30
2@80% - 3:00
2@85% - 5:00
1@90% - 7:00
1@95% - 9:00
1@100% - 11:00

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 single.

Metcon

Metcon (Time)

3 RFT

21 Pull Ups
14 Box Jumps 24"/20"
7 S2OH 135#/95#

Rx+
C2B
30"/24"
S2OH 185#/125#

Session #2

Gymnastics

Strict HSPU Endurance (4xME)

Sets of Strict Handstand Push Ups

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 (3 Rounds for time)

3x100' Plate Push 25#/15#

Rest 3 min between sets

 

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