Danielle is officially an “IRONMAN”! Way to stay dedicated to your goal!
Warm Up: 6 Mins
20′ Walking Samson
20′ Inchworm
40′ Single Leg Jump Squats
Plate Warm Up
Strength: 18 Mins
3 Rounds Not For Time
12 DB Pull Overs
10 DB Chest Press
10-15 Banded Tricep Extensions
1 Min rest / mobility between movements – Stretch/Roll Chest and Triceps
Metcon: 15 Min Cap
Partner workout – 5 RFT:
10 Bench Press (185/135)
80 DU
12 Deadlifts (255/175)
*Alternate as desired with partner
Elite Competition Class
1. Handstand Walk Benchmark
For Time:
300’ Handstand Walk
2. Gymnastic Conditioning
For Time:
10 Double Unders, 1 Parallette Handstand Push-ups
30 Double Unders, 3 Parallette Handstand Push-ups
50 Double Unders, 5 Parallette Handstand Push-ups
70 Double Unders, 7 Parallette Handstand Push-ups
90 Double Unders, 9 Parallette Handstand Push-ups
3. “Lead Foot”
AMRAP 4:
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups
rest 4 minutes
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar
rest 4 minutes
AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Pull-ups
4. Midline
A) Accumulate 40 Hip and Back Extensions
B) 10 Minute Recovery Ski Erg
On the 2:00, 4:00, 6:00, 8:00:
Max Effort L-Sit Hold
Performance Power Train
Tuesday, August 6th, 2018
Jet Fuel:
500m Row
20 Full Squat Burpee
-mash
Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Deficit Deadlift (-3inches)
Max 4
1xMax Reps @70%
*Compare to July 10th
GainCity:
4x
15 GHD BB Rows AHAP
8 GHR
—-
100 Air Squats as fast as possible
Afterburner:
5 mins Max Rounds:
HEAVY DB Farmer Carry
*50ft down, 50ft back
Shuttle Sprint
*50ft down and back, twice.
**Carry heavy DB’s 50ft, turn around and come back. Immediately put the DB’s down and sprint the same 50ft distance down and back twice (200ft total).
