September 17, 2018 by thao

9/18/18

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Warm Up: 5 Mins
250 M Row
10 Hang Strict Knee Above Waist Raises
200 M Run
10 Sit Ups
10 Unloaded Barbell Squats w/ Pause

Strength: 18 Mins
Warm Up Back Squats to First Working Weight (50% x 10, 60% x 5)
Back Squats – 5 sets of 10 on the 3:00
*Calf & Hip Flexor Mobility During Rest

Metcon: 20 Min Cap
8 Rounds For Time:
10 T2B
200 M Run

Elite Competition Class

Assault Bike Conditioning
3 Rounds:
Minute 1: 18/14 Calorie Bike
Minute 2: 15/12 Calorie Bike
Minute 3: 12/9 Calorie Bike
Minute 4: Rest

“Under Fire”
4 Rounds:
400 Meter Run
15 Sumo Deadlift High Pulls (115/80)
9 Burpee Box Jump Overs (24/20)

Midline
For Time:
50 Heavy Rope Double Unders, 25′ HSW, 50 GHD, 25′ HSW
40 Heavy Rope Double Unders, 25′ HSW, 40 GHD, 25′ HSW
30 Heavy Rope Double Unders, 25′ HSW, 30 GHD, 25′ HSW
20 Heavy Rope Double Unders, 25′ HSW, 20 GHD, 25′ HSW
10 Heavy Rope Double Unders, 25′ HSW, 10 GHD, 25′ HSW

Rest 2 Minutes

1 Set Max Effort D-Ball Hold (150/100)

Body Armor
3 x Max Effort Weight Vest Strict Handstand Push-ups (20/14)
3 x Max Effort Weight Vest Strict Ring Dips (20/14)
1 x Max Effort Strict Handstand Push-ups (No Weight Vest)
1 x Max Effort Strict Ring Dips (No Weight Vest)

Performance Power Train

Tuesday, Sept 18th, 2018
Jet Fuel:
2x
10 Cal Bike
10 Air Squats
10 Superman (2 count hold)

Hip/Hamstring mobility:
Using the edges of boxes, have people sit on the edge and mash their hamstrings. Then switch to a pigeon stretch on the box
-mash

Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Future Deadlifts
Max 1
1xAMRAP @80%
**Using the rig and j-hooks, setup bands in the reverse so they make the weight feel lighter instead of heavier. Reference the photo**

GainCity:
-Superset
4x
20 DB Walking Lunges (10 each)
10 Broad Jumps

-GHR
3×10

Afterburner:
For Time:
5 Rounds
20 Air Squats
10 Cal Bike

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