Monday April 6, 2015

Warm up:

This week is first coach in choice of the warm up.

Stabilizer:

4x10 iso lever hold on the bar

Skill:

Rope climbs

Strength:

Week 1 Cycle 1 Phase 4

***ADD 2.5 kg to your upper body lifts from your LAST one rep max
***ADD 5 kg to your lower body lifts from your LAST one rep max

Back squats
5-5-5 warm up
5-5-5+ @ 65/75/85% of your 90% of your 1 rep max

Metcon:

400m run
20-18-16-14-12-10-8-6-4-2
KB swings
Goblet squats
KB OH sit ups

200m run after the set of 10
400m run to finish the workout