Session #1

Warm-up

Coaches Choice

Weightlifting

Back Squat (8x3 Pause squat @ 65%)

1 full second pause
set 1 @ 0:00
set 2 @ 1:30
set 3 @ 3:00
set 4 @ 4:30
set 5 @ 6:00
set 6 @ 7:30
set 7 @ 9:00
set 8 @ 10:30

We're starting back over for our new cycle.  65% should be light.  Focus on form and keep a nice wide base at the bottom.  The point is to control the descent, stay tight in the bottom with knees out and explode up as fast as possible.  Take another breathe at the top and repeat.

Metcon

Metcon (Time)

4 RFT

200m Run
21 KBS 53#/35#
12 T2B

Rx+
70#/53#

Session #2

Gymnastics

Handstand Push-ups (Based off Level)

L1
5xME Pike HSPU

L2
5xME Pike HSPU with Pause with Head on mat
(anyone who hits over 10 on normal pikes with feet on box)

L3
5xME Strict HSPU

L4
5xME Strict HSPU with Pause with Head on the mat (anyone who hits over 10 on normal strict HSPU)

Bitch Work

Metcon (Time)

5 RFT

60m Sled Push 180#/135#
15 G2S 80#/50#

*weight for sled is the weight added to it.  This does not include the weight of the sled

 

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