Warm Up: 5 Mins
10 Burpees
10 Banded Pass Throughs
20 Band Pull Aparts
10 Push Press
10 Kipping Swings
20 Sec Hand Stand Hold or Plank Hold

Mobility:
Perform mobility between strength sets
Roll out T-spine and Chest

Strength: 12-15 Mins
Strict Press using 90% 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: 20 Min Cap
7 Rounds
7 Right Arm DB Push Press  50/35
7 Pull Ups or DB Pull Overs (if you don’t have a place to do pull ups)
7 Left Arm DB Push Press 50/35
7 Burpee

Metcon: 20 Min Cap
7 Rounds
7 Right Arm DB Push Press  50/35
7 Pull Ups
7 Left Arm DB Push Press 50/35
7 Burpee

Elite Competition Class

Endurance Benchmark
10 Minute Max Meter Erg Bike
Rest 3 Minutes
10 Minute Max Meter Erg Bike

“Born to Run”
For Time:
400 Meter Run, 21 Bar-Facing Burpees
400 Meter Run, 15 Bar-Facing Burpees
400 Meter Run, 9 Bar-Facing Burpees
200 Meter Run, 9 Power Cleans (175/115)
200 Meter Run, 15 Power Cleans (175/115)
200 Meter Run, 21 Power Cleans (175/115)

Odd-Object A
For Time:
3 Rounds:
6 D-Ball Cleans (200/150)
24 Alternating Pistols

Directly Into…

3 Rounds:
6 D-Ball Squats (200/50)
50′ D-Ball Carry (200/150)

Odd-Object B
Not For Time:
800 Meter Recovery Sled Drag

Midline
60-40-20:
GHD Sit-ups

After Each Set:
12 Double Kettlebell Romanian Deadlifts
8 Glute Ham Raises

Performance Power Training

Tuesday, September 1st, 2020

Pre-Flight: Good day of LBB Index today with squats, deads and a nasty Slam Ball burner at the end.

Jet Fuel:
-3 min, fighter warmup:
run, bike, row, burpee, etc. anything that gets the heart rate up. This is NOT stretching time.
-KB single leg DL
2×5 each (lightweight)
*Controlled movement, as competency allows, focus on fast hip on the way back up.
-Cossack Squat https://youtu.be/Sza-kx6ekjQ
2×5 each
-mash

Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Sumo DL max 5
AMRAP @80%

GainCity:
-Superset 4x:
DB Stepups Heavy
5 (each)
Box Jump
10
*Perform 5 DB stepups each leg, then move directly to box jumps
**Keep step up height at 90 degrees or less i.e. box height should not be so high that knees go past hips when stepping. Avoid a gross pelvic tilt. For shorter athletes, this means they will need to stack plates instead of using a box.
**Box jump height may be taller than stepup height if desired. Use two boxes if necessary, but focus on extending the hips and jumping tall. Don’t make the box so high that it becomes a tuck jump.
-Sled Drag
3x50m Heavy

Afterburner: 
5 min AMRAP:
5 Ball Slams
10 Slam Ball Thruster
**Remember team, in order for a 5 minute or less workout to be effective, the work intensity must be very aggressive. If there is any juice left in the tank, it was done wrong.