Strength: 15-18 Mins (De-load Week)
Deadlift 90% + 20lbs 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: 10 Min 
5 Rounds on the 2 Mins
6 Shoulder to Overhead 115/75
12 Box jumps 30/24

Shoulder to overhead: Strict Press, Push Press, Push Jerk and Split Jerk

Metcon: 10 Min Cap
5 Rounds on the 2 Mins
6 Shoulder to Overhead 115/75
12 Box jumps 30/24

Shoulder to overhead: Strict Press, Push Press, Push Jerk and Split Jerk

Elite Competition Class

TBA

Performance Power Training

Thursday, Nov 12th, 2020
Pre-Flight: Bench then and an all around UBB index of 7.5

Jet Fuel:
3mins get warm anyway
-then
2x
1min Plank, 1 pushup every 6 seconds (10 total)
20 facepulls
-Mash upper body

Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Bench Press
Max 6
2xAMRAP @90%

GainCity:
-Supinated BB Drag rows https://youtu.be/SUrcyZIGEqE (video shows pronated (palms down. Switch palms up, or supinated. Pay attention to how the barbell “drags along the thighs and meets in the hip crease, not any higher on the torso).
4×12 heavy
-Single Arm DB Lateral Raises
4×20 (each)
-DB Hammer Curls
4×12
-DB Skull Crusher
4×12

Afterburner:
12 Min EMOM:
Min, A – 30 seconds Strict Pullups, 30 seconds burpees
Min, B – Rest
Min, C – 30 seconds kipping pullups, 30 seconds burpees
Min, D – Rest
*Repeat 3X*