Warm Up: 6 Mins
200 M Run
20 Banded Tricep Extensions
50 Jump Ropes
10 Push Ups – 3 second negative

Strength: 15 Mins
Bench Press
5:00 Warm Up
10:00 to Complete: 10-8-6-6
*Start ~70% and build

Mobility: 5 Mins
Calf or Chest Smash / ROM

Home WOD: 12 Mins
12 Min AMRAP
35 DU or toe taps
20 Push Ups
200 M Run
10 Floor Press (135/95) or DB/KB Presses (10/Side)

Metcon: 12 Mins
12 Min AMRAP
35 DU
20 Push Ups
200 M Run
10 Floor Press (135/95)

Elite Competition Class

Gymnastic Capacity
Alternating On The 2:00 (3 Rounds):
A) 100 Double Unders
B) 25 Strict Handstand Push-ups
C) 3 High Hang Power Cleans, 3 Hang Power Cleans, 3 Power Cleans

POWER CLEANS

• For the barbell station, aim to complete the 9 reps unbroken
• The 3 positions go as follows:
• High Hang Power Clean: Pocket Position
• Hang Power Clean: Just Above the Knee
• Power Clean: The Floor
• Start your first round on the moderate side and build with each set
• This station will take the least time to complete, so there will be time to change out weights after each set
• This is essentially a primer for the cleans that follow in the today’s conditioning piece

Conditioning
“Triple Play”
10 Rounds For Time:
200 Meter Run
3 Power Cleans and Jerks (225/155)
5 Box Jumps (40″/30″) – a height you’ll probably need to step into

DESCRIPTION

• Today’s conditioning piece will test strength, power, and endurance over a longer time domain
• The intended time range for this piece is between 18-25 minutes

STRATEGY

• This workout is set up in a way that makes speed, not break-up strategy, the biggest thing to consider
• Since the clean & jerks and box jumps will be completed as steady singles throughout, the most important factor is what pace you’re establishing from the beginning
• We’re looking for a pace that isn’t too fast or too slow, better known as your “”max sustainable pace””
• Putting this into practice means that your fastest and slowest rounds today are within a few seconds of each other
• Use your first couple rounds today as an introduction to the workout
• The goal is to make it out of those 2 rounds under control and ready to attack the final 8
• If paced out properly, you’ll be able to hold the initial pace and kick it up for last 1-2 rounds of the day
• Feeling out a full practice round, followed by a long rest before starting the workout, can be helpful in deciding on a speed

Body Armor A
3 Supersets:
30 Seconds Max Deadlifts (315/225)

After Each Set:
1 Minute D-Ball Hold (150/100)

Rest as Needed Between Sets

Body Armor B
3 Supersets:
30 Seconds Max Dumbbell Bench Press (50’s/35’s)

After Each Set:
50 Banded Pull-Aparts

Rest as Needed Between Sets

Sled Conditioning
On the 1:30 x 10 Sets:
50 Meter Sled Push

Performance Power Training

Tuesday, July 14th, 2020

Pre-Flight: Heavy squats then some static holds and finish with the classic powerclean box jump combo.

Jet Fuel: Every :30 x 8
MB Overhead toss + (1) up/down + 10m broad jump + 10m back pedal https://youtu.be/99Iy9DozFNs
-mash

Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Front Squat
Max 3
AMRAP @80%
*Compare to Max 5 June 16

GainCity:
Secondary BB movement:
-Anderson Front Squat Holds https://youtu.be/XJxaXlboZdI

4x:10 Heavy (i.e. have a spiritual experience)
-Single leg Squats *video shows scaling options https://youtu.be/AjpY0xcFp8I

3×8 (each)
-Reverse hypers  *video shows a scaling option if you don’t have reverse hyper machine https://youtu.be/FlMHL2FtbPg
3×20 OR
Supermans https://youtu.be/Y0S-F8RlxwE
3×15 (3 count hold at top) OR
GHRs *Video shows banded scaling option https://youtu.be/0BXRPyRjf8o
3xMax Reps

Afterburner:
Every minute x 10 rounds:
1,2,3,4,5,6,7,8,9,10
-Power Clean
-High Box Jumps
**1st minute, 1 power clean, 1 box jump. 2nd minute, 2 power clean, 2 box jump, etc. Try to make it 10 minutes.
**If you fail, subtract 2 rounds and maintain that until the 10 mins is up i.e. if you fail in min 7, finish the work out performing 5 reps each every minute.v

*Power cleans +10lbs from last week
*Challenge height on boxes