Session #1

Warm-up

Coaches Choice

Weightlifting

Front Squat (8x3 Pause Front Squats @ 75%)

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

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

75% is starting to get in the moderate to heavy range without the pause.  So during your first rep you need to stay tight and keep a nice wide base.

Metcon

Metcon (Time)

10 AMRAP

Buy In:
100 DU/100 SU

15 RKBS 70#/53#
10 T2B
5 SDHP 70#/53#

Session #2

Gymnastics

Strict Toes-To-Bar (Based off Level)

L1
6x15 Strict Knee Tucks

L2
6x15 Strict Leg Raises

L3
6x15 Strict T2B

L4
6x15 Strict T2B (Straight Leg)

*You must be hanging in between reps.  Do not get on a bar where your toes can touch at the bottom so you HAVE to control the descent.
**These reps don't have to be unbroken but if you're resting longer than a few second between reps then scale down.

Bitch Work

Metcon (Time)

5RFT

7 Axle Bar Power Cleans 155#/105#
7 Burpee Box Jumps 36"/26"

*Axle Bars Weigh 20#

 

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