Warm Up: 3 Mins
400 M Run

Core: 5 Mins
3 Rounds – :30 at each station:
Strict Hanging Knee Raise w/ Twist
Hollow Hold
Plank

Mobility: 4 Mins
1:00 / Side Samson
1:00 Hip & Ankle Opener
5 Inchworms

Technique: 5 Mins
Jog v. Sprint

Home WOD: 20 Mins
Running Intervals on a 20:00 Clock:
0:00-2:00 – Perform a 200 M Sprint or 250 Row / .3 Bike
2:00-4:00 – 200 M Sprint or 250 Row / .3 Bike
4:00-7:00 – 400 M “Sprint” or 500 Row / .6 or .7 Bike
7:00-10:00 – 400 M “Sprint” or 500 Row / .6 or .7 Bike
10:00-20:00 – 1600 M For Time or 2000 Row / 2.4-2.8 Bike
*Earn a minimum of 1:00 rest. If not possible shorten the distance for each run

Metcon: 20 Mins
Running Intervals on a 20:00 Clock:
0:00-2:00 – Perform a 200 M Sprint or 250 Row / .3 Bike
2:00-4:00 – 200 M Sprint or 250 Row / .3 Bike
4:00-7:00 – 400 M “Sprint” or 500 Row / .6 or .7 Bike
7:00-10:00 – 400 M “Sprint” or 500 Row / .6 or .7 Bike
10:00-20:00 – 1600 M For Time or 2000 Row / 2.4-2.8 Bike
*Earn a minimum of 1:00 rest. If not possible shorten the distance for each run

Elite Competition Class

Upper Body:
1. Puppy Pose: 1 Minute Click Here
2. Shoulder to Floor: 1 Minute Click Here
3. Wrist Stretches: 1 Minute Click Here

Lower Body:
1. Couch Stretch: 2 Minutes Each Side
2. Pigeon Pose: 2 Minutes Each Side
3. Butterfly: 90 Seconds
4. Pike: 1 Minute Click Here
5. Straddle: 1 Minute Click Here
6. Kneeling Split: 1 Minute Click Here

OPTIONAL RECOVERY DAY

Tabata
Box Jumps 24″/20″
L-Sit
Jumping Lunges
Handstand Hold
Single Arm Kettlebell Swings (53/35)

STIMULUS

• Getting sweaty and working the metabolic conditioning in this optional active recovery piece
• With it being active recovery, let’s keep the intensity low and the quality high
• Let’s work to keep a steady heart rate throughout the entire workout
• A tabata is 4 minutes – 20 seconds of work, 10 seconds of rest for a total of 8 working rounds
• You’ll complete all 8 rounds at one movement before moving on to the next
• L-Sit holds can be done on rings or parallette bars
• For the single arm kettlebell swings alternate hands each :20 second work period
• These are Russian style swings coming up to about eye level
• There is no score for this recover piece

Performance Power Training

Thursday, June 11th, 2020
Pre-Flight: Shoulders, and a bunch of static holds and a quick pullup/row combo

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: Push Press
Max 5
2xMax Push press @80% of max 5

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 bike after each set, finish with bike
**If a person is really good at pullups and can do more reps unbroken, up the rep count to 25-20-15-10-5