Warm Up: 5 Mins
200 M Run
10 /side KB Bottoms Up Press
20 Banded Pull Aparts
30 Sec Handstand Hold or Plank Hold
200 M Run

Mobility:
Perform mobility between strength sets

Strength: 15 Mins
Strict Press **90%  + 10 LBS**  of your 1RM to calculate load
75% X 5
85% X 3
95% X 1+
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: 20 Min
4 Rounds
4 Min AMRAP
400M Run
12 Burpees
AMRAP HSPU
1 minute rest

Adjust run distance so that you’re finished running by 2:15.
Advanced Athletes wear a vest if you’re up to the challenge

Metcon: 20 Min
4 Rounds
4 Min AMRAP
400M Run
12 Burpees
AMRAP HSPU
1 minute rest

Adjust run distance so that you’re finished running by 2:15.
Advanced Athletes wear a vest if you’re up to the challenge

Elite Competition Class

TBA

Performance Power Training

Tuesday, Nov 3rd, 2020
Pre-Flight: Squats vs bands, goblet squats and GHR’s then a quick nasty burn of Banded sprints and box jumps

Jet Fuel:
2 mins Hip circle bike https://youtu.be/sWrCL53PWzs
-then
2x
10 Walking Lunges (total)
5 Cossack squats (each side) https://youtu.be/Sza-kx6ekjQ
-mash

Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Squats vs Bands
Max 1
1xAMRAP @80%
*Compare to Oct 6th

GainCity:
-Goblet Squats
4×25
-GHR https://youtu.be/0BXRPyRjf8o4×12 *Video shows a banded scaling option, or can be done with partner on the floor. Partner holds your feet.

Afterburner:
AFAP (as fast as possible):
7 Rounds:
Shuttle Sprint (5m,10m,10m,5m)
10 Box Jumps