Warm Up: 6 Mins
2 Rounds – :30 Each
Lunges
Burpees
Air Squats
Mountain Climbers
Alternating Samson Stretch

Strength: 15 Mins
4 Rounds on the 2:00
10 Bench Press (60%)

Mobility: 5 Mins
2:00 / Side LAX Roll T-Spine

Home WOD: 12 Mins
4 Rounds Rotating Tabata :45/:15
Front Squats (115/75) OR Goblet Squats
Sit Ups
Box Jumps OR Alternating Body Wt Lunges

Metcon: 12 Mins
4 Rounds Rotating Tabata :45/:15
Front Squats (115/75)
Sit Ups
Box Jumps

Elite Competition Class

Gymnastic Capacity
21-18-15-12-9:
Kettlebell Swings (70/53)
Strict Handstand Push-ups

After Each Round: 50’ Handstand Walk Obstacle Course

Conditioning
“Hot Route”
For Time:
Buy-In: 1 Mile Run

Directly Into 3 Rounds:
50′ Single Dumbbell Overhead Walking Lunge (Left)
50′ Single Dumbbell Overhead Walking Lunge (Right)
30 Alternating Pistols
7 Devil’s Press (80’s/55’s)

WORKOUT BRIEF

DESCRIPTION

• Today’s medium-long AMRAP 18 begins with a “buy-in” 1 mile run
• The run only happens one time at the start of the workout
• With whatever time remains in the workout following the run, you’ll complete as many rounds as you can of double unders, air squats, and dumbbell plank rows
• Your score will be the total number of rounds and reps of those 3 stations
• You can expect the mile run to take between 6-9 minutes, giving you about 9-12 minutes to work through the scored portion of the workout

DOUBLE UNDERS

• Choose a rep number or variation that allows you to complete this station in right around 1 minute

DUMBBELL PLANK ROWS

• From a push-up plank position with hands gripping dumbbells, you’ll alternate rowing 1 dumbbell up to your chest
• We’ll complete a total of 20 reps, or 10 each side
• At the top, ensure the dumbbell makes contact with the body before lowering the weight back down
• Choose a dumbbell weight that you are capable of completing for 20+ reps unbroken when fresh
• Click Here to see a video of this movement

Stamina Conditioning A [On the 0:00]
AMRAP 7:
Assault Bike Calories

On the Minute:
3 Kipping Parallette Handstand Push-ups (14″/8″)

Stamina Conditioning B [On the 10:00]
AMRAP 7:
Ski Erg Calories

On the Minute:
50′ D-Ball Walk (150/100)

Stamina Conditioning C [On the 20:00]
AMRAP 7:
Row Calories

On the Minute:
3 D-Ball Cleans (150/100)

Performance Power Training

Tuesday, June 23rd, 2020

Pre-Flight: Sumo deads, squats, and here comes the KB bonanza.

Jet Fuel:
Row 500
Partners:
50 unbroken Wallballs (total)
*Partners may switch wallballs back n forth at anytime, but the ball may not hit the ground, and it may not be handed off. It must be tossed to the wall and caught by their partner. 5 Burpee penalty each time the ball drops
-mash

Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Sumo Deadlift off 2” blocks
Max 3
AMRAP @80%
*Compare to max 5, May 26th

GainCity:
Goblet Reverse Lunge https://youtu.be/aWStzimpKZs
3×8 Each (alternate)
DB Russian Twists https://youtu.be/OYN6TpZOORw
5×30 seconds

Afterburner:
5 Rounds https://youtu.be/H5jD1Be7mfg
5 Single Arm KB Cleans (squat) Ahap
5 Single Arm KB DL
*Switch arms every round
**This is unilateral stability again. Push the pace, but do not go too fast and lose tension, or rotate the spine or hips. Focus on straight upright posture and position.