Warm Up: 5 Mins
90 Sec Jump Ropes
12 Push Press
12 Kipping Swings
90 Sec Jump Rope

Mobility:
Perform mobility between strength sets

Strength: 15 Mins
Strict Press using 90% of your 1RM to calculate load
2 min rest/mobility between sets
65% X 5
75% X 5
85% X 5+
When you see 5+, 3+, or 1+, that means you do the max reps you can manage with
that weight, with the goal of setting a rep record in each workout.

Home WOD: 14 Min Cap
4 Rounds
10 Alt DB Power Snatches 50/35
30 Double Unders or 45 Singles
10 Anchor Point Toes to Bar
30 Double Unders or 45 Singles
10 Strict HSPU

Metcon: 14 Min Cap
4 Rounds
10 Alt DB Power Snatches 50/35
30 Double Unders or 45 Singles
10 Toes to Bar
30 Double Unders or 45 Singles
10 Strict HSPU

Elite Competition Class

Rope Climb Conditioning
10 Rounds, wearing a 20/14 Vest:
100m Run
1 Rope Climb (15′)

“4EVER”
AMRAP 4:
27/21 Calorie Bike Erg
27 Burpees
27 Chest to Bar Pull-ups

Rest 4 Minutes

AMRAP 4:
21/15 Calorie Bike Erg
21 Burpees
21 Toes to Bar

Rest 4 Minutes

AMRAP 4:
15/12 Calorie Bike Erg
15 Burpees
15 Pull-ups

Midline Conditioning
Not for Time:
30 GHD Sit-Ups
40 AbMat Sit-Ups
50 Hollow Rocks
40 AbMat Sit-Ups
30 GHD Sit-Ups

Performance Power Training

Tuesday, August 25th, 2020

Pre-Flight: Squats, sleds and lunges.

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: Box Squat
Max 1
AMAP @80%

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
Keeping the afterburner the same this week with the following exceptions:
*Add at least 25lbs to last week *This time actually walk heel to toe. No tippy toes. *Step with flat feet, putting emphasis in the heel, transferring to posterior chain
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.