Warm Up: 6 Mins
200 M Run
10 Strict Knee Raises
5 Inchworms
5 / Side Straddle Leg Lifts (Video)
10 Burpees
:30 / Side Samson Stretch

Core: 4 Mins
2 Round Rotating Tabata :20/:10
Hollow Rocks
Plank Walks (Forearms-Hands)
Flutter Kicks
Hanging L-Sit / tuck

Mobility: 5 Mins
2:00 / Side Couch Stretch

Home WOD: 14 Mins 14 Min AMRAP
10 Burpee Broad Jumps
20 V-Ups
30 Sit Ups
40 DU / 80 Singles or Toe Taps

Metcon: 14 Mins 14 Min AMRAP
10 Burpee Box Jump Overs (24/20)
20 Ball Slams 
30 Sit Ups
40 DU / 80 Singles

Elite Competition Class

Optional active recovery day.

Performance Power Training

Thursday, July 2nd, 2020 Pre-Flight: Bench, shoulder boulders, then some DB chest action and some renegade rows Jet Fuel: Overhead for the main focus today. Then a DB extravenganza. Partners: 3 min assault bike arms only @50rpm (ladies 60rpm (dudes) -Switch anytime the rpms drop below the threshold -then Mash upper body Major, Lift: Red: Shoulder Press -then 2xmax reps @80% of the heaviest set of the day Wht/Blu: Shoulder Press Max 20 *after warmup, take 2 attempts at a max 20 shoulder press GainCity: DB Bench 5×10 Heavy Weighted Chinnup 3×5 *Scale to unweighted, then to jumping w/ negative Bandy Curls/Pushdowns https://youtu.be/eoWDUIK4gmM https://youtu.be/llCOtaJIzNw 3×30 Afterburner: Double Tabata (8mins) Alternating: Renegade Rows https://youtu.be/bFHSIYT7S0A DB Push Press *The weight should not be so heavy that the hips cannot stay low and straight during the rows. *Same weight for both