Warm Up: 5 Mins
3 Rounds
7 KB Deadlift
5 KB Russian Swing
3 /side KB Push Press
20 Sec Handstand Hold or Plank Hold

Mobility:
Perform mobility between strength sets

Strength: 15-18 Mins
Strict Press **90%  + 10 LBS** of your 1RM to calculate load
65% X 5
75% X 5
85% 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: 16 Min 
21-15-9 (7 Min Cap)
KB Swings
HSPU
Rest 2 minutes
9-15-21 (7 Min Cap)
Russian KB Swings
Burpees

Metcon: 16 Min
21-15-9 (7 Min Cap)
KB Swings 53/35
HSPU
Rest 2 minutes
9-15-21 (7 Min Cap)
Russian KB Swings 53/35
Burpees

Advanced Athletes can scale up to 70/53 if appropriate.

Elite Competition Class

“Round and Round”
AMRAP 16:
Buy In 75/50 Calorie Bike
Time Remaining
15 Box Jump Overs 24/20
12 Chest to Bar Pull Ups
9 Double Dumbbell Power Cleans 50’s/35’s

“Think”
For Time, Partitioned as desired:
3k Row
50 GHD Sit Ups
10 Rope Climbs

Performance Power Training

Tuesday, OCT 20th, 2020
Pre-Flight: Skwaats, 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: Squat max 8
-then
1×8 @90%
*Compare to Sept 22nd

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

Afterburner:
30 Cal Assault Bike Sprint
-then immediately
30 Max Distance Broad jumps