Session #1

Warm-up

Coaches Choice

Weightlifting

Back Squat (8x4 Pause Back Squats)

Every 90 sec we will do 4 reps with a 3 second pause @ 70%

1x4@0:00
1x4@1:30
1x4@3:00
1x4@4:30
1x4@6:00
1x4@7:30
1x4@9:00
1x4@10:30

Still control your descent and then pause in a static hold in the bottom position for a FULL 3 seconds, then explode up.

Metcon

Metcon (Time)

15 AMRAP

15 Wallballs 20#/14#
12 S2OH 115#/85#
9 T2B

Session #2

Gymnastics

Rope Climb (Based on Levels)

L1
5x10 Modified Rope Climbs

L2
5x1 Modified Legless + 3 Rope Climbs

L3
5x1 Legless + 3 Rope Climbs

L4
5x3 Legless Rope Climbs

Weightlifting

Overhead Squat (5x3)

5x3@75% with a 2 sec pause in the bottom

Bitch Work

Metcon (Time)

400m DB Carry 100#/80#

*Must be held in a bear hug

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