Hooligans getting weird at Tour de Fat. All the fruit. But no veggies?

Warm Up: 5 Mins
20 Air Squats (2 second pause)
200 M Run
50′ Samson Stretch
4 Over Unders / Side

Strength: 18 Mins
Warm Up Front Squats to First Working Weight (50% x 10, 60% x 5)
Front Squats – 5 sets of 10 on the 3:00
Build to ~75% of 1RM or heavier than 2 weeks ago
*Mobility During Rest Time – LAX smash quads, glutes and stretch

Metcon: 15 Mins
5 Rounds on the 3:00:
200 M Run
20 Air Squats (scale here if necessary for time)
10 T2B
*Aim for 1 Minute of rest on round 1, scale accordingly

Elite Competition Class

Gymnastics Conditioning
AMRAP 2: Strict Ring Muscle-ups
Rest 1 Minute
AMRAP 2: Kipping Ring Muscle-ups

Conditioning
AMRAP 20:
30 Overhead Squats (115/80)
30 Box Jump Overs
30 Toes to Bar
30 Calorie Row

Aerobic Capacity
On the 3:00 x 5:
12/9 Calorie Assault Bike
6 Burpee Pull-ups (6-10″+ jump)
12/9 Calorie Assault Bike

Performance Power Training

Wednesday, Sept 5th, 2018
Active Rest Day
7x
2 mins on any cardio machine
1 min burpees
-then…STRETCH!
-OR-
Humpday Pumpday
Squats n Pushups
Start with an empty Bar:
Perform 3 Squats and then add 20lbs. Repeat and add 20lbs. Continue until failure.
*After every set of Squats perform one set of 10 pushups, or max reps, whichever is LESS. i.e. DO NOT go over 10 pushups each round. If you only get 3, stop at 3.
*Rest between squat sets is time it takes to load bar and perform pushups. NO other rest allowed.
*Scale squat loading weight if needed to get at least 10 rounds.
*Scale pushups by elevating to get 10 on the first set.