Warm Up: 5 Mins
12 Banded Pass Throughs
10 Push Press
12 Kipping Swings
10 Burpees
12 Banded Pull A-parts

Mobility:
Perform mobility between strength sets
Roll out Lats and Shoulders

Strength: 12-15 Mins
Strict Press **90%  + 5 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: 16 Min Cap
8 Round Rotating Tabata 20/10
Right Arm DB Push Press 50/35
T-2-B
Left Arm DB Push Press 50/35
Ring Push Ups

Metcon: 16 Min
8 Round Rotating Tabata 20/10
Right Arm DB Push Press 50/35
T-2-B
Left Arm DB Push Press 50/35
Ring Push Ups

Elite Competition Class

Endurance
3k Tempo Row
700m Moderate, 300 Fast
500m Moderate, 500m Fast
300m Moderate, 700m Fast

Double-Overhand Deadlift
5 Sets of 3
Option to Hook Grip barbell, but we are looking for all sets to be both double overhand along with a “dead stop” on each rep (no touch and go)
Set 1: 70%
Set 2: 75%
Set 3, 4, 5: 80%

Belt Buckle 
For Time:
1,000m Row
30 Deadlifts 245/165
30 Burpee Box Jump Overs 24/20

Performance Power Training

Tuesday, Sept 29th, 2020
Pre-Flight: Block pull deadlifts, then get after some front squats for quads, and some sled work for hammies. Work some explosiveness as a finisher.

Jet Fuel:
3x
3 Burpee
3 Squat
4 Lunges
-then
3x
Hip Circle walk (forward/back/lateral)
Side plank Star fish (:15 each side) (in a side plank, raise the top arm and leg as high as possible, keeping toes pointed towards the floor)
-mash

Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Deadlift block pulls vs bands (4”)
Max 2
AMRAP @80%
*Place the barbell up on 4” blocks, this will make the range of motion shorter. Then drape a band around the barbell and stand on it. This will add band tension and make the lifter harder at the top and lighter at the bottom.

GainCity:
-Front Squat
3×10
-Bandy Hamstring Curls (attach a band to the rig, lay face down with the band around your ankles and bring your knees to your butt, return, repeat)
https://youtu.be/Dk-UKVT8A38
3×20
-Backwards Sled Drag (backpack sled, walking backwards)
3x50m

Afterburner:
10 min EMOM:
Shuttle Run (2x, 10m down, 10m back)
10 high Box Jumps
*Both in the same minute*