Warm Up: 6 Mins

Plate Warm Up

Strength: 18 Mins

5 x 10 Strict Press on the 3:00
*Build to ~75%
Mobility during rest – Roll rotator cuff and banded stretches

Metcon: 18 Min Cap
8 Rounds For Time:
5 HSPU
8 Burpee Box Jumps (24/20)
15 Sit Ups

Elite Competition Class

Deficit Strict Handstand Push-ups (4″/3″)
19 Repetitions
Rest 1 Minute
16 Repetitions
Rest 1 Minute
13 Repetitions
Rest 1 Minute
10 Repetitions

2k Row
For Time:
2,000 Meter Row

Odd-Object Conditioning
3 Rounds For Time:
30 GHD Sit-ups
15 Bench Press (185/135)
7 Sandbag Cleans (150/100)

Erg Bike
300 Calorie Recovery Effort

Performance Power Train

Tuesday, August 21st, 2018
Jet Fuel:
Hip Circle extravaganza
*All with hip circle on worn at the knees, or light band doubled over.
2x
10 cal bike
10ft side shuffle left/right/forward/backward
20 empty bb rows
-mash

Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Bandy Deadlift
Max 1
1xAMRAP @80%
*Compare to July 24th

GainCity:
-Superset 4x https://youtu.be/q53k_02rpGU
10 Stiff Leg Deadlift
Max Reps Pendlay Row
-Bandy Leg Curls/Extension https://youtu.be/Dk-UKVT8A38
3×20 each

Afterburner: https://youtu.be/_CApxt4iC8U
10x
20m Heavy Prowler push (10m down/back)
Lunge in place
**Best done in partners as “I go, you go”. Timer is prowler. No set number of lunges, just continuous movement until partner finishes prowler, then switch.
**If you dont have a partner, perform 12 lunges (6each) in between each prowler push.
**Prowler should be HEAVY. Heavy enough that running is not an option. Heavy prowler walks.
**Try to walk heel to toe. No tippy toes.