Home WOD:
“Cinco De BeastMode”
In 6 minutes:
Run 1/2 mile
With remaining time:
Max Front Squats with weighted pack

Rest One Minute and proceed to:

AMRAP 12 Minutes
5 Power Cleans with weighted pack
10 Ring Rows or weighted pack rows
15 Wall Balls or weighted pack Thrusters

Modifications:
1/2 Mile (800m) Runs can be scaled to 1/4 (400) if needed. The run can also be scaled to a 1.5 mile bike or 1000 m row.
Front Squats can be done with any object in a front rack position. i.e. weighted backpack, duffle bag, sandbag, DB or KB.
Power Cleans would be performed with the same object and the front squats.
Ring Rows can be scaled to a towel row (using a door or post to anchor), or traditional bar/db style rows.
Wall balls can be modified to a thruster using the same object that was used for Power Cleans and Front Squats.

Strength:
Strict Press to Jerk
3×5 at 50, 55 & 60% of Strict press 1RM This should not be for a max load.
https://www.catalystathletics.com/exercise/407/Press-To-Jerk/

8 mins Light
Split Jerk w/ 2 Second Pause in Receiving Position
5×2
Set 1-2: 60%
Set 3-4: 65%
Set 5: 70%

Metcon: 19 min
“Cinco De BeastMode”
In 6 minutes:
Run 1/2 mile
With remaining time:
Max Front Squats 155/115 Scaled 95/65

Rest One Minute and proceed to:

AMRAP 12 Minutes
5 Cleans 155/115 Scaled 95/65
10 Ring Rows
15 Wall Balls 20/14

Elite Competition Class

Strict Handstand Pushup Biathalon
For Time (20 Minute Cap):
30 Deficit Strict Handstand Push-ups (4.5″/3″)
30/21 Calorie Assault Bike
20 Deficit Strict Handstand Push-ups (4.5″/3″)
30/21 Calorie Assault Bike
10 Deficit Strict Handstand Push-ups (4.5″/3″)
30/21 Calorie Assault Bike

Every Additional Break: 10/7 Calorie Assault Bike

“Radar”
For Time:
400 Meter Run

9-12-15:
Deadlfts (275/185)
Lateral Barbell Burpees

800 Meter Run

15-12-9:
Deadlfts (275/185)
Lateral Barbell Burpees

400 Meter Run

Aerobic Threshold Intervals
300 Meters @ 2k Pace + 20 Seconds
200 Meters @ 2k Pace + 5 Seconds
300 Meters @ 2k Pace + 20 Seconds
200 Meters @ 2k Pace + 4 Seconds
300 Meters @ 2k Pace + 20 Seconds
200 Meters @ 2k Pace + 3 Seconds
300 Meters @ 2k Pace + 20 Seconds
200 Meters @ 2k Pace + 2 Seconds
300 Meters @ 2k Pace + 20 Seconds
200 Meters @ 2k Pace + 1 Seconds
300 Meters @ 2k Pace + 20 Seconds
200 Meters @ 2k Pace

Performance Power Training

Tuesday, May 5th, 2020

Jet Fuel: 500m Row
2x
1min plank hold
20 walking lunges
-then
Mash hips

Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Close-Stance Squat
Max 4
Beltless
**Compare to max 6 April 7th**

GainCity:
10 min running Clock:
KB Farmer Carry 25ft →
8 KB Deadlift
KB Farmer Carry 25ft ←
8 KB Squat
**KB’s MAY NOT BE PUT DOWN AT ANYTIME FOR THE ENTIRE 10 MINUTES**
**KB’s are held in a farmer carry for the entire 10 minutes**
**Use straps if you have them**
**This is NOT an afterburner. Just continuous work on the farm. The sweaty lungs stuff is next**
https://youtu.be/ug5WRSDeXHU 

Afterburner:
5 min EMOM:
10 cal bike
10 low box jumps
**This week is aggressive! Gotta get them both done in the same minute!**
**Scale cals to 7 or 5 if necessary**
**Needs to be a sprint!
**Box height low, 20inches height is the max. People need to be able to jump up and down fast. Use plates if needed.