Warm-up
Coaches Choice
MetCon
In teams of two, only one teammate works at a time
AMRAP 20 Minutes:
400m Run (together)
20 Power Cleans, 135/95lbs
20 Toes to Bar
SCALED
-lighter barbell
-knees to elbows for TTB
LITE
In teams of two, only one teammate works at a time
AMRAP 20 Minutes:
400m Run (together)
40 KB Swings
40 Sit-ups
OPEN GYM
Warm-up
3 Rounds:
200m Run
1min. Rest
(start moderate and run a little harder each round)
-then-
3 Steady Rounds:
10 DB Hang Clusters - LIGHT
10 Knees to Elbows
Strength
Back Squat 8x3 @62.5%
(speed work)
MetCon
AMRAP 15 minutes:
8 Deadlifts, 275/185lbs
16 GHD Sit-ups
32/24 Calorie Assault Bike
SCALED
-lighter barbell
-regular sit-ups
Side Work (optional)
Choose ONE of the following based on perceived weaknesses
A. 4 Rounds:
200m Shuttle Sprints
(100m out & back)
*Rest as needed between sets
B. AMRAP 4 Minutes x2 - Climb the Ladder:
20 Double-unders
2 Ring Dips
20 Double-unders
4 Ring Dips
20 Double-unders
6 Ring Dips
etc...
(rest 2min. between AMRAP's)