Warm Up: 5 Mins
2 Rounds
8 Box Step Ups
10 Alt Single Arm KB Swings
5 / Arm Single Arm KB Push Press

Mobility:
Perform mobility between strength sets

Strength: 12-15 Mins (De-load Week)
Strict Press 90% + 5lbs of your 1RM to calculate load
40% X 5
50% X 5
60% X 5
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
10 KB Snatches 53/35
10 KB Box Step Ups 24/20
20 KB Snatches
10 KB Box Step Ups
30 KB Snatches
10 KB Box Step Ups
40 KB Snatches
10 KB Box Step Ups
50 KB Snatches
10 KB Box Step Ups

Metcon: 18 min cap
For Time:
10 KB Snatches 53/35
10 KB Box Step Ups 24/20
20 KB Snatches
10 KB Box Step Ups
30 KB Snatches
10 KB Box Step Ups
40 KB Snatches
10 KB Box Step Ups
50 KB Snatches
10 KB Box Step Ups

Elite Competition Class

Jerk Balance Complex
3 Jerk Balance
1 Pausing Split Jerk (1 Second in Catch)

Rest as needed between sets
Set 1: 35% of 1RM Clean and Jerk
Set 2-3: 35-45%

Split Jerk
6 Sets of 1
Rest as needed between sets
Percentages based on 1Rm Split Jerk:
Set 1: 70%
Set 2: 75%
Set 3: 80%
Set 4-6: 85-95%

Push Pop
4 Rounds:
800 m Bike
8 Ring Muscle Ups
800m Bike
8 Jerk 225/155

Odd-Object Conditioning
50′ Hand over hand rope pull, 10 Barbell bench press
50′ Hand over hand rope pull, 8 Barbell bench press
50′ Hand over hand rope pull, 6 Barbell bench press
50′ Hand over hand rope pull, 4 Barbell bench press
50′ Hand over hand rope pull, 2 Barbell bench press

Row Endurance
For time:
5,000/4,000 Meter Row
On the 0:00: 30 GHD sit up
On the 4:00: 25 GHD sit up
On the 8:00: 20 GHD sit up
On the 12:00: 15 GHD sit up
On the 16:00: 10 GHD sit up
On the 20:00: 5 GHD sit up

Performance Power Training

Tuesday, OCT 13th, 2020
Pre-Flight: “Pulling” out the Sumo deadlifts today (Dad jokes), and making a nasty burn with legs only bike and broad jumps

Jet Fuel:
Hip Circle Assault bike 3 minutes
(sub a doubled over band at the kneecaps, if you dont have a hip circle)
Hip Circle walk front/back/side/side
10 Hip Circle squats
10 Hip Circle Bandy good mornings
-mash

Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Sumo Deadlift
Max 3
-then
1xAMRAP @80%
**Compare to max 5, Sept 1st**

GainCity:
-Single Arm KB Swing and Lunge (alternating)
4×8 (each)
-Prowler Push AHAP (too heavy to run)
4x40m

Afterburner:
10 min EMOM, same minute:
5 Cal Bike legs only
5 Max Distance Broad jumps