Coach Marie is returning from France today! She will be back to coaching this Wednesday at 5:20.

Warm Up: 6 Mins

Simon Says Core (add in Burpees/Squats)

Strength: 15 Mins

3 Rounds Not For Time
12 Single Arm DB Curls (switch after all 12 reps are completed on one side)
10 Reverse Grip Bent Over Barbell Row
5 Eccentric Pull Ups / Ring Rows (Start at top and control down for 3-5 seconds -bands are ok)
Rest 1 Min between each movement – Bicep / Lat Roll and Stretch

Metcon: 14 Mins
14 Min AMRAP
3 Bar Muscle Ups / 9 Pull Ups
10 Burpees
15 V-Ups

Elite Competition Class

1. Power Clean
Build to 10 Rep Max

2. ”Jump City”
For Time:
1 Round:
800 Meter Run
80 Double Unders
21 Hang Power Cleans (155/105)

2 Rounds:
400 Meter Run
40 Double Unders
15 Hang Power Cleans (155/105)

3 Rounds:
200 Meter Run
20 Double Unders
9 Hang Power Cleans (155/105)

3. Odd-Object Conditioning
5 Sets:
100 Meter Heavy Sled
50 Meter Yoke
Rest 2 Minutes Between

Performance Power Train

Tuesday, July 31st, 2018
Jet Fuel:
200m Run
2x
:30 Lunges
:15 high knees
Sprint Starts
-mash

Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Squat
2rm Beltless
-then
2×15 @70%
*Compare to 4rm from July 3rd

GainCity:
-snatch grip deadlift
3×10
-Narrow Stance Goblet Squat/Situps
5x
30 seconds max reps goblet squats, HEAVY
20 Situps

Afterburner:
10x
:5 Sprint
:25 Jog
**The sprint is shorter duration this week, with a 5 second longer jog. The idea here is to be able to push the envelope on the sprint longer and stronger.
**Consistent running for 5 minutes. Sprint for 5 seconds, then jog for 25 seconds. Repeat 10 times