Congrats to shredded Cedric for being July’s Athlete of the Month! Way to put in great, consistent work!

Warm Up: 6 Mins
2 Rounds
15 Banded Pull Apart (high to low) – skip to 4:00 on video
15 PVC Supine Chest to Bars
25 Jump Rope
3 / Side Over-Unders

Strength: 16 Mins

3 Rounds not for time:

15 Barbell Curls
12 / Side SA Bent Over DB Row
5 Ring “Y” Pulls -> 8 Wide Grip Ring Rows
Rest 1 min between each movement (Mobility – smash biceps and posterior shoulders)

Metcon: 16 Min Cap
For Time:

21 Deadlifts (185/135)
6 Muscle Ups / 18 Pull Ups
50 Double Unders / 100 Singles
15 Deadlifts (225/185)
6 Muscle Ups / 18 Pull Ups 50 Double Unders / 100 Singles9 Deadlifts (255/175)6 Muscle Ups / 18 Pull Ups 50 Double Unders / 100 Singles

Elite Competition Class – Deload Week

1. Snatch
Minutes 0:00 – 4:00 – 3-Rep Snatch Grip Push Press
Minutes 4:00 – 8:00 – 3-Rep Overhead Squat
Minutes 8:00 – 12:00 – 2-Rep Hang Squat Snatch
Minutes 12:00 – 16:00 – 1-Rep Hang Squat Snatch

2. Rope Climb Stamina
3 Sets of :40 Second On/1:20 Off – Legless Rope Climbs
Directly into…
3 Sets of :40 Second On/1:20 Off – Rope Climbs

3. Conditioning
For Time:
21 Overhead Squats (115/80)
200 Meter Run
21 Thrusters (115/80)
200 Meter Run
15 Overhead Squats (115/80)
200 Meter Run
15 Thrusters (115/80)
200 Meter Run
9 Overhead Squats (115/80)
200 Meter Run
9 Thrusters (115/80)
200 Meter Run

4. Midline
Not For Time:
1:00 L-Sit Hold
2:00 D-Ball Hold (150/100)
:30 Second L-Sit Hold
1:00 D-Bal Hold (150/100)
:15 Second L-Sit Hold
:30s D-Bal Hold (150/100)

5. Recovery Row
Not For Time:
6,000 Meter Row

Performance Power Train

Thursday, July 19th, 2018
Jet Fuel:
3x10yds forward and backwards
Bear Crawl
Crab walk
Spiderman
-then
Small steel plate Prehab https://youtu.be/3fN8bq9GJ5c
-int/ext rotations
-front raise/lat raise/rear delt flyes
Mash upper body

Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Push Press
Max 1
-then
2xMax reps Strict press @50% of 1rep weight
*Compare to max 2 June 28th

GainCity:
-Secondary BB movement:
Overhead hold
3x:15 @100% Strict press weight
*Meaning it will have to be push pressed up
-Single arm DB rows
4×8 (each)
-DB Curls, DB Kickbacks
3×20

Afterburner:
20-18-16-14-12-10-8-6-4-2
Lat bar over burpees
-5 Pushups after every set of burpees
*Scale pushup reps, then go to knees, then elevate
-then rest 2 minutes, then:
1 minute Max Pushups