Session #1

Warm-up

Coaches Choice

Weightlifting

Front Squat (8x3 Pause Front Squats @ 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

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 (AMRAP - Reps)

6 AMRAP

10 Wallballs 20#/14#
10 Box Jumps 24"/20"
10 Pull Ups

Rest 2 min

Repeat 1x

Rx+
30#/20#
C2B

Session #2

Gymnastics

Windshield Wipers (Based off Level)

L1
4x30 Seated Leg Raises

L2
4x30 Legs over Parallettes

L3
4x10 Around the World

L4
4x8 Windshield Wipers

Bitch Work

3 RFT
500m Row
Rest 2:1

 

 

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