Warm Up: 5 Mins
2:00 Burpees to a Song (Bring Sally Up, Beat it, etc)
Then 2 Rounds:
8 Strict Knee Raises
8 Power Cleans
8 Front Squats

Strength: 15 Mins
Squat Clean Drills – 5 mins
-Olympic DL & Tall Cleans (timing of the shrug)
4 Rounds on the 2:00
6 Squat Cleans (50% and build up to 60%)

Mobility: 5 Mins
Trap / Shoulder Rolling or R.O.M

Home WOD: 10 Mins
10 Min AMRAP Ladder:
Goblet Squats 1-2-3-4-5, etc
Sit Ups 2-4-6-8-10, etc

Metcon: 10 Mins
10 Min AMRAP Ladder:
1 Complex: 1 Power Clean + 2 Front Squats (155/105 – no squat cleans)
*8 T2B after each set
*Increase 1 complex every round:
RD 1 = 1 P.C + 2 F.S + 8 T2B
Rd 2 = 1 P.C + 2 F.S + 1 P. C + 2 F.S + 8 T2B

Elite Competition Class

Gymnastic Capacity [On the 0:00]
AMRAP 2: Handstand Walk O-Course (Ramp Side)
Rest 30 Seconds
AMRAP 2: Parallette Strict Handstand Push-ups (7″/5″)
Rest 30 Seconds
AMRAP 2: Handstand Walk O-Course (Stairs Side)
Rest 30 Seconds
AMRAP 2: Freestanding Strict Handstand Push-ups

Conditioning
“Underground”
For Time [30 Minute Time Cap]:
150 Double Unders, 50 GHD Sit-ups
25 Strict Handstand Push-ups
120 Double Unders, 40 GHD Sit-ups
20 Strict Handstand Push-ups
90 Double Unders, 30 GHD Sit-ups
15 Strict Handstand Push-ups
60 Double Unders, 20 GHD Sit-ups
10 Strict Handstand Push-ups
30 Double Unders, 10 GHD Sit-ups
5 Strict Handstand Push-ups

Every 3 Minutes [Starting at 0:00]:
15/12 Calorie Bike Erg

Starting on minute zero 15/12 calorie bike every 3 minutes for the duration of the workout.

WORKOUT BRIEF

DESCRIPTION

• The 200m run every 3 minutes will interrupt your progress on the 3 other movements in todays high-rep workout
• Every 3 minutes [starting at 0:00] you’ll complete a 200m run
• With whatever time remains in the 3-minute window, you’ll complete as many reps as you can on the “”scored portion”” of the workout
• This should work out to roughly 1 minute of running and 2 minutes spent on the double unders, sit-ups, and/or hand release push-ups
• After coming back from the run, you’ll pick up wherever you left off in the workout
• Run efforts take place on the [0-3-6-9-12-15-18-21-24-27…]
• We’ll cap this workout at 30 minutes
• If you hit the cap, put 30:00 as your score and note total completed reps

Row Conditioning
On the 4:00 x 2 Rounds:
800/650 Meter Row

On the 3:00 x 3 Rounds:
600/500 Meter Row

On the 2:00 x 4 Rounds:
400/350 Meter Row

Odd-Object Conditioning
3 Rounds For Time:
100 Meter Sandbag Carry (150/100)
21/15 Calorie Ski Erg
100 Meter Farmers Carry (100’s/70’s)
21/15 Calorie Ski Erg

Recovery Mountain Bike
45 Minute Off-Road Bike

Performance Power Training

Tuesday, June 30th, 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: Box Squat (if you have a safety bar, use it)
Max 5
Amrap @80% of 5

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

Afterburner:
https://youtu.be/H5jD1Be7mfg
6 rounds:
:30, Single Arm KB Cleans (squat)
:30, Single Arm KB DL
:30, to sprint 20m. Rest remainder of 30 seconds.
*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.