August 14, 2017 by thao



Marie and Kyle on the podium at the Power Up Impalas competition last weekend. Solid 4th place finish (there was a tie for 2nd) against some of the best around.

Warm Up: 5 Min Limit
3 Rounds
7 Jumping Pull Ups
7 Burpees
7 Medball Sq Cleans

Mobility and Set Up: 10 Mins
Roll Hip Flexors with KB
Roll Lats w/ foam roller
Roll Biceps w/ Barbell

Strength: 10 Min
10 Min Rotating EMOM – Partner w/ another athlete and share a barbell

Odd: 6-8 Front Squat w/ a distinct pause at ACTIVE bottom position
Even: 3-8 Pull Ups (Hardest Variation Possible – do not need to be unbroken)

Metcon: 11 Mins
4 Round Rotating Tabata (20:10)
Wallball Sit Ups (20/14)
2 Min Rest
5 Min AMRAP Ladder of:
1 Burpees
1 C2B Pull Ups or Jumping C2B2 Burpees
2 C2B Pull Ups or Jumping C2B
Keep Climbing for 5 Mins

Cool Down:
Stretch til end

Elite Competition Class
1) Bench 15 Mins
10 min EMOM x 2 reps @ 80% +5 lbs

2) Gymnastics 10 mins
8 Min EMOM
Even: Ring Dips
Increase in appropriate fashion. ex: last week 10 c2b and 10 Ring dips => 12-12-10-10. Pick what is right for you.

3) Metcon:
“Amanda .45”
Muscle Ups
Squat Snatch (135/95)


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