Warm Up: 5 Mins
3 Plate Burpees 10/15
10 Plate DL
3 Plate Burpees
10 Plate Power Cleans
3 Plate Burpees
10 Plate Push Press

Mobility:
Perform mobility between strength sets
Roll out Hams and Gluts

Strength: 12-15 Mins
Deadlift **90%  + 10 LBS** of your 1RM to calculate load
70% X 3
80% X 3
90% X 3+
When you see 5+, 3+, or 1+, that means you do the max reps you can manage with
that weight, with the goal of setting a rep record in each workout.

Home WOD: 18 Min Cap
“DT” & EMOM Burpees
5 Rounds
12 Deadlift
9 Hang Clean
6 Push Press
EMOM Perform 4 Lateral Bar Over Burpees

Starting with min 0:00 perform 4 lat bar over burpees and ever min on the min until the 5 rounds has been complete.

Can sub the barbell with DB(s). If working with a single DB perform 6 DL, 4 HCl, and 3 Push Press on the right side then do the same on the Left side to complete 1 Round.

Metcon: 18 Min Cap
“DT” & EMOM Burpees
5 Rounds
12 Deadlift 155/105
9 Hang Clean 155/105
6 Push Press 155/105
EMOM Perform 4 Lateral Bar Over Burpees

Starting with min 0:00 perform 4 lat bar over burpees and ever min on the min until the 5 rounds has been complete.

Elite Competition Class

Optional Active Recovery
AMRAP 20
15 Calorie Machine
30 Russian KB Swings 53/35
60 Second Hallow Hold

Performance Power Training

Thursday, Oct 1st, 2020
Pre-Flight: Bench, Its a good day. Then is classic back and arms.

Jet Fuel:
250 Row
3x
10 DB Bench Press
10 DB Shoulder Press
20 Facepulls https://youtu.be/zM1UURn-K_E
-Mash upper body

Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Bench Press
Max 10
Then:
2xAMRAP@80%

GainCity:
-Seated DB Shoulder Press
3×12
-DB Pullover
3×12
-Bandy Curls/Pushdowns  https://youtu.be/llCOtaJIzNw https://youtu.be/eoWDUIK4gmM
50 (each) **Perform 50 reps each exercise, each arm, separate**

Afterburner:
7 Rounds For Time:
5 Pullups
5 T2B (toes to bar)
20 Double Under