The DNR Hooligan Running Club is in Full Effect and Off to a Great Start! Talk to Coach Shannon Smith for Details About Our Weekly Tuesday Evening Runs.

Warm Up:
Flight Simulator

Mobility:
Partner Roll Hamstrings 2 min/leg

Strength:
3 Supersets
8-12 Deadlifts (controlled touch and go’s)
8-12 Bent Over Reverse DB Flies

Metcon:
14 Min Med Ball Clean Ladder:
5-10-15-20-25…. Med Ball Clean (20/14)
20 Double Unders (40 singles)
200 M Run

Elite Competition Class

1) Gymnastics Strength 20 min
Establish M.E Set of Strict HSPU (If Less than 8, use elevated surface to hit 8 or kipping but purpose is to build strength not the kip skill. If More than 20 add weight or work on deficits)

Establish M.E Hanging L-Sit Hold

Followed by 2 Supersets – Fewest Sets Possible
70% M.E Set of Strict HSPU (Kip at failure but it is acceptable to rest a bit)
125% of M.E Hanging L-Sit Hold
Rest 2-3 mins

2)Deadlift 10 min cap
6 Rep Max touch and go

3) Conditiong
10 Rounds
100 M Sprint
1 Deadlift
ME Ring Dips
*Rest 1 min. Increase Deadlift load each round. Total loads and ME Ring Dip reps count