Congrats Tim Miller on being our June Athlete of the Month! 

Warm Up: 8 mins
High Knee east/west
Butt Kicks
8 Spealer Rolls
Then
12 Kipping Swings
12 KB RDL
9 Kipping Swings
9 KB RDL
6 Kipping Swings
6 KB RDL

Mobility: 12 mins
90 sec /leg partner hamstring smash
90 sec /leg partner calf smash

Strength: 5 Mins
Add one rep to last weeks number
5 Min T-2-B EMOM

Metcon: 18 Min Cap
1 Deadlift 225/155
400 M Run
2 Deadlift 225/155
300 M Run
3 Deadlift 225/155
200 M Run
4 Deadlift 225/155
100 M Run
5 Deadlift 225/155
50 M Run
6 Deadlift 225/155
100 M Run
7 Deadlift 225/155
200 M Run
8 Deadlift 225/155
300 M Run
9 Deadlift 225/155
400 M Run
10 Deadlift 225/155

Post Score on white board.

Elite Competition Class

1. Gymnastic Conditioning
For Time:
150 Double Unders
15 Ring Muscle-Ups
120 Double Unders
12 Ring Muscle-Ups
90 Double Unders
9 Ring Muscle-Ups
60 Double Unders
6 Ring Muscle-Ups
30 Double Unders
3 Ring Muscle-Ups

2. Conditioning
AMRAP 18:
200 Meter Run
16/12 Calorie Row
12 Chest to Bar Pull-Ups
8 Dumbbell Snatches (100/80)

3. Midline
Not for Time:
100 Calorie Assault Bike
75 GHD Sit-Ups
50 Calorie Assault Bike
25 GHD Sit-Ups

Performance Power Training

Tuesday, June 5th, 2018
Jet Fuel: 
2x
10 Banded good morning
10 Stepups
-then
6 min EMOM alternating:
20 Cals
15 Box Jumps
*3 rounds of each
* scale both to get 45 seconds of rest on the first round
-then
Mash lower body

Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Deadlift
Max 1
-then
1xAMRAP @70%
*Compare to 3rep on May 8th

GainCity:
-BB Overhead Squat
3×10 Heavy
-KB Single arm RDL https://youtu.be/ooA4mOgdbCQ
3×12

Afterburner:
10 Rounds
10 Weighted Split Jumps (5 each) https://youtu.be/gQYDLORsCPE
5 Max height vertical jumps (unweighted, and people should jump and land in the same spot)
10m Sprint Start
*Perform split jumps, immediately put the DB’s down and perform Vertical jumps and immediately transition into a short sprint.
**rest is the time it takes to walk back
*Focus here is more about max height on the jump vs. max reps. Better to get less reps and be explosive each jump instead of being fast and barely leaving the ground and/or not opening the hips.
*Scale to no weight if needed. It’ll be nasty no matter what