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

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