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

GO HEAVY!!!!!!

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

Metcon (Time)

For Time

50 KBS53#/35#
5 rounds of Cindy
400m run
5 rounds of Cindy
800m run

Rx+
KBS 70#/53#
3 Rounds of Mary
400m run
3 Rounds of Mary
800m run

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 (Time)

100 Burpees
3K Row

 

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