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Warm Up: 5 Mins
2 Rounds
150 M Row
10 Push Ups
10 PVC Pass Throughs
10 PVC Shoulder Dislocators
Strength: 15 Mins
3 Rounds Not For Time
10 Strict Ring or Matador Dips (Weighted if necessary)
10-15 Banded Tricep Extensions
10 DB Flies
Rest 1 Min between each movement – Tricep and Chest Mobility
Metcon: 18 Min Cap
Partner Workout 5 Rounds For Time:
30 Cal Row
30 Shoulder to Overhead (115/75)
Elite Competition Class
1. Weightlifting
On the 2:00 x 5 Sets:
1 Power Clean and Jerk
2 Power Snatches
5 Thrusters
2. “Limitless”
Teams of 3:
AMRAP 7:
100/70 Calorie Assault Bike
Max Clean and Jerks (155/105)
Rest 3 Minutes
AMRAP 6:
80/60 Calorie Assault Bike
Max Power Snatches (135/95)
Rest 3 Minutes
AMRAP 5:
60/40 Calorie Assault Bike
Max Thrusters (115/80)
3. Swim Conditioning
30 Minute Recovery Swim
Performance Power Train
Thursday, July 26th, 2018
Jet Fuel:
3 Min EMOM:
2 Wallwalks
1 Wall + 20 Shoulder Taps
*each minute will have 3 wallwalks. On the 3rd wallwalk, finish with 20 shoulder taps (10 each side).
**Scale number if needed, scale to holds if taps cannot be done
-Mash upper body
Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Slingshot Bench Press vs. Bands
Max 3
1xAMRAP @80%
GainCity:
T-Bar Rows Heavy
5×12
Ring Curls
5×12
Diamond Pushups
60 in as few sets as possible
**scale by elevating
150 Bandy Overhead Extensions
**In as few sets as possible (high rep count per set)
Afterburner:
4x
1min on, 1min off:
2 DB Power Clean + 1 Push Press
*Get max reps every round. Rounds are only 1 minute long so the weight should be heavy, but not so heavy that the weight is stared at on the floor. Prescribed weight goals -55’s for dudes, 35’s for ladies.
