Session #1

Warm-up

Coaches Choice

Weightlifting

Front Squat (8x3 Pause Front Squats @ 70%)

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 (AMRAP - Reps)

12 AMRAP

12 WB 20#/14#
12 T2B
12 Box Jumps 24"/20"

Rx+
WB 30#/20#

Session #2

Gymnastics

Metcon (No Measure)

Core Work

L1
4x40 Sit Ups

L2
4x0:20 L-Sit Tuck

L3
4x0:30 L-Sit

L4
4x0:30 L-Sit on Rings

Bitch Work

Metcon (Time)

100 Burpee Pull Ups

 

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