Session #1
Warm-up
Coaches Choice
Weightlifting
Back Squat (8x4 Pause Back Squats)
Every 2 min we will do 4 reps with a 2 sec pause @ 75%
1x4@0:00
1x4@1:30
1x4@3:00
1x4@4:30
1x4@6:00
1x4@7:30
1x4@9:00
1x4@10:30
Same as the previous weeks. You control the descent slowly to the active bottom position and hold for 2 seconds and then explode up.
Metcon
Metcon (Time)
For Time:
15 min cap
30 cal row
30 Box Jump Overs 24"/20"
30 Deadlifts 225#/155#
30 T2B
30 DU
Rx+
BJ 30"/24"
DL 275#/195#
Session #2
Gymnastics
Windshield Wipers (Based on Levels)
L1
3x30 Seated Leg Raises
L2
3x30 Legs over Parallettes
L3
3x10 Around the World
L4
3x8 Windshield Wipers
Weightlifting
Overhead Squat (5x3)
5x3@80% with a 1 sec pause in the bottom
Bitch Work
Metcon (Time)
For Time:
400m Farmers walk 70#/53#
400m with 20# med ball
400m Sprint