Warm up: 5 mins
200 m Row
3 Rounds
5 /leg Single Leg KB RDL
8 Inch Warms w/out push up
200 m Row

Mobility:
Perform mobility between strength sets

Strength: 15 Mins
Deadlift **90%  + 20 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
“Night of the Living Deadlift”
10 Deadlift 225/155 (Scaled 155/105)
8 Box Jumps 24/20
9 Deadlift
8 Box Jumps
8 Deadlift
8 Box Jumps
7 Deadlift
8 Box Jumps
6 Deadlift
8 Box Jumps
5 Deadlift
8 Box Jumps
4 Deadlift
8 Box Jumps
3 Deadlift
8 Box Jumps
2 Deadlift
8 Box Jumps
1 Deadlift
8 Box Jumps

Metcon: 18 mins cap
“Night of the Living Deadlift”
10 Deadlift 225/155 (Scaled 155/105)
8 Box Jumps 24/20
9 Deadlift
8 Box Jumps
8 Deadlift
8 Box Jumps
7 Deadlift
8 Box Jumps
6 Deadlift
8 Box Jumps
5 Deadlift
8 Box Jumps
4 Deadlift
8 Box Jumps
3 Deadlift
8 Box Jumps
2 Deadlift
8 Box Jumps
1 Deadlift
8 Box Jumps

Elite Competition Class

TBA

Performance Power Training

Thursday, Oct, 29th 2020
Pre-Flight: Bench n bands, floor press, rows, curls, pushups and db snatch!

Jet Fuel:
Jump Rope 2 mins
-then
2x
10 Jumping Pullups (controlled negative)
10 DB Reverse Flyes
10 DB Bench press
-Mash upper body

Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Pause Bench vs. bands https://youtu.be/GYf9u7IXebw
Max 5
*2 Count pause on first (2) reps. Then normal bench on last (3) reps.

GainCity:
-DB Floor Press
4×15
-TBar Rows
4×12
-Curls/Tris of choice
4×12 (each) questions, ask coach!

Afterburner:
7min AMRAP:
10 Pushups
10 DB Snatch (5 each)
10 Situps