This is a free event, so bring a friend! Also BBQ and social will follow the last heat, BYOB
Warm Up: 5 mins
High Knees down and back (long side / east to west)
Butt Kicks down and back
Samson Stretch down and back
15 PVC Pass Throughs
15 PVC Hang Power Snatch
15 PVC Snatch Grip Rack Jerk
Mobility:
90 Sec /side KB calf smash
90 Sec /side KB hip flexer smash
Strength: 10 Mins
5 Round Partner Row Intervals
Alternate 200 M Row Sprints
Reset monitor after each interval
Snatch Contact Drill: 5 min
Metcon: 9 Min cap
AMRAP 9 Minutes:
100M Run (around the building, door to door)
8 Hang Power Snatch 95/65
Post Score on white board.
Elite Competition Class
1. Conditioning
Teams of 3:
For Time (30 Minute Cap):
60/40 Calorie Assault Bike, 75 Power Snatches, 75 Thrusters (75/55)
60/40 Calorie Assault Bike, 60 Power Snatches, 60 Thrusters (95/65)
60/40 Calorie Assault Bike, 45 Power Snatches, 45 Thrusters (115/80)
60/40 Calorie Assault Bike, 30 Power Snatches, 30 Thrusters (135/95)
60/40 Calorie Assault Bike, 15 Power Snatches, 15 Thrusters (155/105)
Or…
Individually:
For Time (30 Minute Cap):
21/15 Calorie Assault Bike, 21 Power Snatches, 21 Thrusters (75/55)
21/15 Calorie Assault Bike, 18 Power Snatches, 18 Thrusters (95/65)
21/15 Calorie Assault Bike, 15 Power Snatches, 15 Thrusters (115/80)
21/15 Calorie Assault Bike, 12 Power Snatches, 12 Thrusters (135/95)
21/15 Calorie Assault Bike, 9 Power Snatches, 9 Thrusters (155/105)
Performance Power Training
Thursday, May 24th, 2018
Jet Fuel:
Jump Rope For 1 minute
Arm Swings/Circles
2x Hang from pullup bar with chinnup grip for 30 seconds
3x
:20 Handstand
8 Lateral raise, front raise, rear delt fly
-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 3
1xAMRAP @80%
1xAMRAP @70%
GainCity:
3xMax reps pullups (strict)
*Scale to get 10ish first try. Bands ok. Negative with slow lower, better.
3x50m KB Overhead Carry AHAP
*KB in each hand, locked out overhead
3xSuperset
12 dB Curls AHAP
12 DB Skull Crusher AHAP
12 DB Lateral Raises
Afterburner:
10 min EMOM:
5 Pullups (kip ok)
5 Cal bike
*Both in the same minute this week
