18
Jan
Studying His Speeches
SKILL – Rings
Coach will lead you through skills on ring dips, muscle up transitions and muscle ups.
STRENGTH – Bench Press
4 sets of 3 reps at 80% of one rep max. Must hold a pause on the chest.
1 set of max reps at 80% of one rep max. Hold pause on chest.
METCON – 4 Rounds
15 Thrusters
15 Box Jump Overs
Rest 2 minutes between rounds. Rounds should be sprint pace! Goal time for each round is 90 seconds.
Level 1 – 115/85, Box 24/20
Level 2 – 95/65, Box 24/20
Level 3 – 75/55, Box 20/17
Level 4 – Dumbbell Thrusters, Box 17/12