Session #1

Warm-up

Coaches Choice

Weightlifting

Deadlift (1 Set Every 90 Secs)

5 @ 70% 0:00
5 @ 70% 1:30
3 @ 75% 3:00
3 @ 75% 4:30
3 @ 80% 6:00
3 @ 85% 7:30
3 @ 88% 9:00
3 @ 90% 10:30

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 (AMRAP - Rounds and Reps)

15 AMRAP

8 Strict Pull Ups
5 Front Squats 145#/100#
8 Strict T2B
5 Front Squats 145#/100#
200m Run

Rx+
Strict C2B
FS 195#/145#

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 (7 Rounds for time)

Cals on the AirDyne
These are to be ALL OUT SPRINTS!!!!

5-10-15-20-15-10-5
Rest 1:1

 

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