Danielle saw yesterdays picture and decided she’d one up it with a QuickFit class done in Uggs…

Warm Up: 4 Mins

Plate Warm Up

Strength: 15 Mins

3 Rounds Not For Time
8 / Side Alternating curls w/ constant tension (click link)
10 Banded PVC Press Down
20 KB / DB Shrugs
Rest 1 Min between each movement

Metcon: 16 Min Cap
3 Rounds For Time:
20 Pull Ups
10 / Arm DB Hang Cleans (50/35) – Alternate as desired
50 Sit Ups

Elite Competition Class

1. Handstand Walk Obstacle Course
15 Minutes of Practice

2. Strict Handstand Push-ups
7 Rounds, Not For Time:
50 Unbroken Double-Unders + 30% of Strict Handstand Push-ups

3. Deadlift
Build to a Heavy Set of 8

4. “Napalm”
2 Rounds For Time:
10 Bar Muscle-ups
20 Bar-Facing Burpees
30 Deadlifts (225/155)
40 Wallballs (30/20)

5. Midline
Not For Time:
75 Empty Bar Good Mornings
75 Glute Bridges

6. Aerobic Capacity
200/150 Calorie Assault Bike
Males: 20 Calories Easy, 20 Calories Hard
Females: 15 Calories Easy, 15 Calories Hard

Performance Power Train

Tuesday, July 24th, 2018
Jet Fuel:
200m Run
2x
:30 Lunges
:15 high knees
Sprint Starts https://youtu.be/qtWDc8R6pnE
*go through this several times having people get warm
-then
-mash

Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Bandy Deadlifts
Max 3
1xAMRAP @80%

GainCity:
-snatch grip deadlift
3×10 heavy
-Narrow Stance Goblet Squat/Situps
5x
30 seconds max reps goblet squats, HEAVY
20 Situps

Afterburner:
10x
:10 Sprint
:20 Jog
**Consistent running for 5 minutes. Sprint for 10 seconds, then jog for 20 seconds. Repeat 10 times