Warm Up: 5 Mins
1:00 Samson Stretch /side
20 Banded Pull Aparts
10 Lunges /leg
1:00 Double Under practice

Mobility:
Perform mobility between strength sets
Roll out Shoulder/chest and Shoulder/lat

Strength: 12-15 Mins (De-load Week)
Strict Press 90% 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: 12 Min Cap
5 Rounds
12 Back Rack Lunges 95/65
30 Double Unders / 60 Single Unders

Sub 24 unloaded walking lunges for the 12 back rack lunges if needed

Metcon: 12 Min Cap
5 Rounds
12 Back Rack Lunges 95/65
30 Double Unders / 60 Single Unders

Elite Competition Class

“Do Less”
For Time:
1,200m Assault Bike
150m Row
10 Double Unders
2 Rope Climbs

Odd Object A
3 Supersets:
30 GHD Sit Ups
50′ Yoke Carry
Rest 2:00 between sets
Score is the heaviest Yoke

Odd Object B
For Time:
100′ Handstand Walk
15 Sandbag Over Yoke 150/100
100′ Handstand Walk

Performance Power Training

Tuesday, Sept 15th, 2020
Pre-Flight: Deficit deads, squats, tons o lunges and everyone’s favorite, assault bike

Jet Fuel:
2x
10 Cal Bike
10 Air Squats
10 Superman (2 count hold)
–
Hip/Hamstring mobility:
Using the edges of boxes, have people sit on the edge and mash their hamstrings. Then switch to a pigeon stretch on the box
-mash

Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: 2” Deficit DL
Max 3
AMRAP @80%
*Compare to August 18th

GainCity:
-Superset
4x
20 DB Walking Lunges (10 each)
10 Broad Jumps
—
-GHR
3×10

Afterburner: 
For Time:
5 Rounds
20 Air Squats
10 Cal Bike