Session #1

Warm-up

Coaches Choice

Weightlifting

Front Squat (2x2 Pause Front Squats @ 90%)

1x3@80% - 0:00
1x3@80% - 2:00
1x3@85% - 4:00
1x3@85% - 6:00
1x2@88% - 8:00
1x2@88% - 10:00
1x2@90% - 12:00
1x2@90% - 14:00

This is going to be heavy for a double front squat so stay tight and focus on form.

Metcon

Metcon (AMRAP - Rounds and Reps)

20 AMRAP

400m Run
25 KBS 53#/35#
25 Abmat Sit Ups

Rx+
70#/53#

*1 Round is 54 reps

Session #2

Gymnastics

Windshield Wipers (Based off Level)

L1
5x30 Seated Leg Raises

L2
5x30 Legs over Parallettes

L3
5x10 Around the World

L4
5x8 Windshield Wipers

Bitch Work

Metcon (AMRAP - Rounds and Reps)

8 AMRAP

10 WallBalls 20#/14#
10 Push ups

 

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