Warm Up: 6 Mins
20 Air Squats
15 RDLs
30 Jump Ropes
15 Deadlifts
20 Air Squats

Mobility: 6 Mins
2:00 / Side Hamstring Smash
2:00 Hamstring Stretch

Strength: 14 Mins
Deadlift – Build to a Heavy
Suggested Rep Scheme – 10-5-2-1-1-1
*Not looking to PR. No misses or rounding!
*Record # to use for %s

Home WOD: 8 Mins
8 Min EMOM (3 Rounds)
Min 1: 10 Russian KBS / DBSwings + 5 Tall Box Jumps
Min 2: 50 DU / 100 Singles
Min 3: Rest

Metcon: 8 Mins – Should feel like a “deload workout” after the previous days. Modify accordingly
8 Min EMOM (3 Rounds)
Min 1: 10 Russian KBS (70/53) + 5 Box Jumps (30/24)
Min 2: 50 DU / 100 Singles
Min 3: Rest

Elite Competition Class

Optional Active Recovery Day

Performance Power Training

Thursday, June 4th, 2020

Jet Fuel:
Tabata alternating (4 mins total):
Plank
Burpee
-then
3xSuperset using Lightweight Plates
8 Lateral Raises
8 Rear delt flyes https://youtu.be/5Ll3fwGjvYA
-then
Mash upper body

Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Bench Press
Max 4
-then
3×6 @90% of 6rm
**Compare to max 6 May 14th

GainCity:
-Single Arm Sled Row/Pullups https://youtu.be/dep6fbQdQ90
3x50m (each)
10 Pullups (scale as needed no kips)
*Alternate rows and pullups. Perform 50m row down using 1 arm, then 50m row back using the other, then perform 10 pullups. Repeat for 3 sets.
*Use a weight that allows for focus on the back, i.e. it doesn’t require leg drive or opening of the hips in order to row. Work trunk stability. Error on lighter this week.
-3×12
Seated Arnold Press https://youtu.be/caWej_FrVTU

Afterburner:
5 Rounds AFAP
Max Reps Pushups
20m Bear Crawl
10 Situps