June 26, 2017 by thao

6/27/17

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Big Happy BirthDay to Coach Tyler!

Warm Up 8 Mins
50 Double Unders for time
Then
2 Rounds
2 Turkish Get Ups Each side
4 Dragon Flags
6 KB Swings

Mobility: 5 mins
KB Calf Smash 2 Mins per leg

Strength: 15 mins
3×8 Super Sets Climbing
Strict Press
DB Lateral Raise

Metcon: 16 mins
Tabata 20/10 4 mins at each station.
Row for Calories
Double Unders
T-2-B
Floor Presses 95/65

Elite Comp Class:
1.Gymnastics 15 mins
3 Supersets
Strict Muscle Ups  –  (90+2 reps / 80+2 reps  / 70+2 reps)
TTB – (90+2 reps / 80+2 reps  / 70+2 reps)
3 Min Rest

2) Bench 15 Mins
4 Rep Max
4 Reps @ 90% 4 RM
4 Reps @ 85% 4 RM

3) Metcon:
Complete 5 Rounds of:
Every 90 Seconds complete
4 Deadlift 365/255 (45 second limit)
Strict Dips – Max Reps

4) Midline:
Tabata:
Rotating ½ Tabata 20/10 (this will be 8 mins long)
V-Ups/Knee Ups
Russian Twist 15/10 plate
Flutter Kick
Plank

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