Warm Up: 6 Mins
2 Rounds:
10 Air Squats – 2 second negative
10 Wallballs
5 Kip Swings
5 Pull Ups
15 Banded Curls

Strength: 10 Mins
Muscle Ups
4×3-5
OR
Pull Ups
4×5
*Work strength – Negative, Strict Or Weighted

Mobility: 6 Mins
2:00 / Side Glute Smash
2:00 Hip and Ankle Opener

Home WOD: 9 Mins
3 Rounds, 1:00 M.E of Each:
Pull Ups Or Bent Over Rows
S.A Alternating DB Cleans
Alternating DB Step Ups (35/20 – single db) OR DB Lunges

Metcon: 9 Mins
3 Rounds, 1:00 M.E of Each:
Pull Ups
MB Cleans
Alternating DB Step Ups (35/20 – single db)

Elite Competition Class

OPTIONAL ACTIVE RECOVERY

Not For Time:
150 Calorie Assault Bike
5 Minute Front Plank

*Partition However You’d Like

Performance Power Training

Thursday, July 9th, 2020

Pre-Flight: Back to the thick board for wht/blu, then some static holds, then some pushups/burpee combos

Jet Fuel:
3x10yds forward and backwards
Bear Crawl
Crab walk
Spiderman
-then
Small steel plate Prehab https://youtu.be/3fN8bq9GJ5c
-int/ext rotations
-front raise/lat raise/rear delt flyes
Mash upper body

Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Pause Bench vs. Bands
Max 5
AMRAP @80% No pause
*1 count pause on each rep

GainCity:
-Secondary BB movement:
Overhead hold
3x:15 @100% Strict press weight
*Meaning it will have to be push pressed up
-Single arm DB rows
4×8 (each)
-DB Curls, DB Kickbacks
3×20

Afterburner:
Every :15 x 10 rounds:
5 Pushups
2 Lat bar over burpees
*Scale pushup reps, then go to knees, then elevate
-then rest 2 minutes, then:
Superset:
1 minute Max Pushups
1 minute Max lat bar over burpees
*Superset i.e. no rest between pushups and burpees minutes