Way to take on the challenge this weekend and destroy the Tough Mudder last weekend Hooligans!

Warm Up: 6 Mins
400 M Run
20 Pendlay Rows 15 Bicep Curls 20 PVC Press Downs

Strength: 18 Mins
5 x 10 Pull Ups on the 3:00
*Pick appropriate variation for sets of 10
Mobility during rest – Lats / Biceps / T-Spine

Metcon: 18 Min Cap
Versus Workout: 5 Rounds per Athlete
Athlete 1: 3 Strict PU + 4 C2B PU + 5 Kipping PU + 7 Burpee Box Jump Overs (24/20)
Athlete 2: M.E Row for Cals

*Rotate after a full round of PU & burpee box jump overs is completed. Score is total # of calories rowed

Elite Competition Class

Deficit Strict Handstand Push-ups (4″/3″)
20 Repetitions
Rest 1 Minute
17 Repetitions
Rest 1 Minute
14 Repetitions
Rest 1 Minute
11 Repetitions

“Criss Cross”
AMRAP 15:
30 Double Unders
15 Power Cleans (115/80)
30 Double Unders
15 Toes to Bar

Odd-Object Conditioning
For Time:
30 Calorie Air Runner, 10 Sandbag Cleans (150/100)
24 Calorie Air Runner, 8 Sandbag Cleans (150/100)
18 Calorie Air Runner, 6 Sandbag Cleans (150/100)
12 Calorie Air Runner, 4 Sandbag Cleans (150/100)
6 Calorie Air Runner, 2 Sandbag Cleans (150/100)

Body Armor
3 x 8 – Glute Ham Raise
3 x 10 – Hip and Back Extensions
3 x 12 – Barbell Bench Press
3 x 16 – Close Grip Dumbbell Floor Presses
3 x Max Effort L-Sit hold

Rest 1 Minutes Between All Sets

Performance Power Train

Tuesday, August 28th, 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: Squat
5×5
*AHAP, same weight across, no misses

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.