Session #1

Warm-up

Coaches Choice

Weightlifting

Back Squat (8x3 Pause squat @ 80%)

1 full second pause on 1st rep, + 2 regular squats

set 1 @ 0:00
set 2 @ 2:00
set 3 @ 4:00
set 4 @ 6:00
set 5 @ 8:00
set 6 @ 10:00
set 7 @ 12:00
set 8 @ 14:00

80% is starting to get in the heavy range without the pause.  So during your first rep you need to stay tight and keep a nice wide base.

Metcon

Metcon (AMRAP - Reps)

15 AMRAP

7 Power Cleans 95#/65#
7 Burpees
7 SDHP 95#/65#
7 Push Ups

Rx+
PC 115#/85#
SDHP 115#/85#
HSPU

Session #2

Gymnastics

Handstand hold (Based off Level)

L1
0:30-0:45 sec Pike HSPU Hold

L2
0:30 sec HS Hold

L3
0:45 sec HS Hold

L4
1:00 min HS Hold

Bitch Work

Metcon (No Measure)

15 EMOM
min 1 - 40 DU
min 2 - 20 Wtd Sit Ups
min 3 - 10 Cals Assault Bike

 

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