Monday L2
Warm-Up:
2 rounds:
10/8 Calorie Bike
10 Good mornings
5 Back Squats w/ 3s hold in the bottom
:20 Dead Hang
into…
15/12 Calorie Bike
12 Wall Balls
6 Toes to Bar
Strength:
Back Squat
5,3,3,1,1,1,1
New Set Every 2:00
Progressive to a heavy single for the day!
Metcon:
18 Minutes
Every Minute On the Minute
#1: 15/12 Calorie Bike
#2: 15 Toes to Bar
#3: 20 Wall Balls (20/14-10’/9′)
Elite: 18/14 Calories, 18 toes to bar
Semis: RX
Quarters: 12/9 Calories, 12 Toes to bar
Stimulus Check: looking for the Bike to be consistent each time finishing between :45-:50. the toes to bar should be done in no more than 3 sets the entire time, with the wallballs being close to unbroken each time
Optional Additional Work Sessions
Only do additional training if you’re able to recover for next training session
Consistency before additional workloads, (5 Class workouts > 3 class workouts +
additional work
Accessories:
Reverse Hyper
3 x 20 (Progressive)
S.s)
Belt Squat March
3 x 1:00 @ Body Weight
Rest 1:30 Between Sets
45 Degree Hip Extension
3 x 20
Rest 1:00 Between
Load with a dumbbell in the front rack