
Warm Up:
3 Rounds
5 Dips
10 Barbell Squat Cleans
10 DU / 10 Singles
Mobility:
Stretch Legs to Loosen from Monday
Strength – 12 Min Limit
3 Supersets
8-12 Strict Press
8-12 Dips (Ring, matador, weighted, strict, banded, etc.)
Metcon:
18 Min EMOM
Min 1: 3 Power Cleans (185/135 or 75%)
Min 2: Row or Bike for Cals (16/12)
Min 3: 50 DU
*Athletes Should Pair Up with Someone using the same weight and start at different stations*
Elite Competition Class
1. Conditioning
3 Rounds:
50 DU, 20 Wallballs (20/14#)
50 Calorie Bike
2 Rounds:
50 DU, 20 Wallballs (20/14#)
35 Calorie Bike
1 Round:
50 DU, 20 Wallballs (20/14#)
20 Calorie Bike
2. Stamina Conditioning
EMOMx:10:
5 Bar Burpees + 5 Thrusters (115/80)
3. Gymnastics Conditioning
3 Sets:
In a 2:30 minute window, complete:
1:45 of “Paced” Ski Erg*
Max Muscle-ups in remaining 45 seconds
*Pace for men = 1200 cal/hr; Pace for women = 800 cal/hr