Session #1

Warm-up

Coaches Choice

Weightlifting

Back Squat (1xME Back Squat @ 80%)

1x3@75% - 0:00
1x3@80% - 2:00
1x2@85% - 4:00
1x2@90% - 6:00
1x1@95% - 8:00
1xME@80% - 11:00

80% is a good working percentage for a ME set.  You should be able to get more than 7 reps.  Everyone should shoot for 10 but if it feels good go for it.  That's what ME is for.

Metcon

Metcon (Time)

3 RFT
15 min cap

15 Deadlifts 225#/155#
20 Wallballs 20#/14#
Run 200m

Rx+
DL 275#
WB 30#/20#

Session #2

Gymnastics

Rope Climb (Based off Level)

L1
7x8 Modified Rope Climbs

L2
7x2 Rope Climbs

L3
7x5 Rope Climbs

L4
7x3 Legless Rope Climbs

Bitch Work

Metcon (Calories)

6 Rounds
30 sec on / 60 sec off
ME cals on the Assault

 

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