Did Somebody Say Ab Day?

Warm Up: 5
2 Rounds
6 Shuffle Burpees
60 Sec Samson Stretch
4 Inchworms w/ ab stretch

Strength: 5 Mins
Add one rep to last weeks number
5 Min Pull Ups EMOM

Metcon: 32 mins
Rotating ½ Tabata 20/10 (this will be 6 mins long)
Russian Twist 15/10 plate
Flutter Kicks
V-ups or Tuck-ups
3 Min Rest
10 Min EMOM (10 rounds on the min) of 50 M Sprint
s (athlete has 1 min to complete the sprint and walk back to the starting line to set for the next round/min)
3 Min Rest
10 Min Cap
40 Situps
10 Alternating KB/DB Goblet Lunges  35/25 (5 each leg)
30 Situps
20 Alternating KB/DB Goblet Lunges  35/25 (10 each leg)
20 Situps
30 Alternating KB/DB Goblet Lunges  35/25 (15 each leg)
10 Situps
40 Alternating KB/DB Goblet Lunges  35/25 (20 each leg)

Post Score on white board.

Elite Competition Class

1. Gymnastic Conditioning
3 Rounds For Time:
400 Meter Run
5 Legless Rope Climbs

2. Snatch
On the Minute x 10:
Hang Squat Snatch (Knee)
Low Hang Squat Snatch

3. Conditioning (Team Version)
In Teams of 3, For Time (30 Minute Cap):
60/40 Calorie Assault Bike
60 Box Jump Overs (24/20)
60 Power Cleans (155/105)
60 Toes to Bar
60 Push Jerks (155/105)
60 Box Jump Overs (24/20)
60/40 Calorie Assault Bike
60 Box Jump Overs (24/20)
60 Power Cleans (135/95)
60 Toes to Bar
60 Push Jerks (135/95)
60 Box Jump Overs (24/20)
60/40 Calorie Assault Bike

or

Conditioning (Individual Version)
For Time:
20/15 Calorie Assault Bike
20 Box Jump Overs (24/20)
20 Power Cleans (155/105)
20 Toes to Bar
20 Push Jerks (155/105)
20 Box Jump Overs (24/20)
20/15 Calorie Assault Bike
20 Box Jump Overs (24/20)
20 Power Cleans (135/95)
20 Toes to Bar
20 Push Jerks (135/95)
20 Box Jump Overs (24/20)
20/15 Calorie Assault Bike

Performance Power Training

Thursday, June 14th, 2018
Jet Fuel:
1 min burpees
3x
10m Single arm overhead KB walk (down rt, back lt)
10 hard ring rows
-then
Mash upper body

Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Close-Grip Bench Press
Max 1
1xAMRAP @80%
1xAMRAP @70%
*Compare to 3 rep from May 24th

GainCity:
-Chin Holds (:10) https://youtu.be/FDwbHBVqhkU
3×5
*Hold chin over the bar for 10 seconds, rest and repeat for 5 reps, for 3 sets
-Single Arm DB Row (3-0-0-3 = 3 count down, no pause, up fast, 3 count hold at top)
-3×21’s https://youtu.be/NTWVwFcAzLo
DB Bicep Curls (7 start to half, 7 half to finish, 7 full rom)
-Weighted bench dips https://youtu.be/TN_ISD6jkcE

3×15

Afterburner:
10-8-6-4-2
Pullups (kip ok)
*10 Calorie row after each set, finish with row
**If a person is really good at pullups and can do more reps unbroken, up the rep count to 25-20-15-10-5