Warm Up: 5 Mins
Plate Warm Up

Mobility:
Perform mobility between strength sets
Roll out legs and hips

Strength: 25 Mins
Deadlift and Bench Press 90% 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: 12 Min Cap
For time
9 Squat Snatch (modify to single arm alt db/kb sq snatch or power snatch if needed to mobility restrictions)
14 Hand Release Push Ups
7 Squat Snatch
14 Hand Release Push Ups
5 Squat Snatch
14 Hand Release Push Ups

Elite athletes: Perform 14 ring push ups can also sub with strict dips)

Metcon: 12 Min Cap
For time
9 Squat Snatch 155/105
14 Hand Release Push Ups
7 Squat Snatch
14 Hand Release Push Ups
5 Squat Snatch
14 Hand Release Push Ups

Elite athletes: Perform 14 ring push ups

Elite Competition Class

Optional Active Recovery
2 Rounds for quality
1,000m row
100m Farmer Carry
800m run
100m Sled Push

Performance Power Training

Thursday, Sept 10th, 2020
Pre-Flight: We got a sweet mix of rows and bikes and Jumpin ropes.

Jet Fuel:
Spend 3 mins jump roping
-then
2×20
Band Pull aparts
Band Shoulder Press
-Mash upper body

Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Board Press (3 board)
Max 3
AMRAP @80%
*Compare to August 6th

GainCity:
-DB Bench Press
3×10 Heavy
-Inverted BB rows https://youtu.be/QB1VFrDdYOU
3×3 Alternating Grip to failure
*Start pronated grip x3 reps, switch to supinated grip x3 reps, then mix grip x3 reps, then alternate mix grip x3 reps. Repeat until failure.
*Position the barbell at a height that allows for at least 3 complete cycles.
-Tabata:

Curl+Press empty BB
Afterburner:
200 Double Unders
**10 Cal bike every break**