Warm Up: 5 Mins
500 m Row or 1000m Bike 
5 Spealer Rolls
10 RDL
10 Hang Power Snatch
500 m Row or 1000m Bike
1 min /leg of Samson

Mobility:
90 Sec /side Hamstrings
90 Sec /side Glutes

Strength: 12-15 Mins (De-load Week)
Deadlift 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: 15 Min Cap
4 Rounds of:
3 Min AMRAP
5 Box Jumps
3 Deadlifts
1 Power Snatches

Rest 1 Min

Note: Box Jump should be higher than normal. Deadlifts can be done with DB or KB if you don’t have a barbells. Same goes for Snatch use DB or KB if you don’t have a barbell. If you use a DB or KB as a Sub make sure to do 1 DB snatch per arm each set. Done this way the at home workout will be faster meaning more reps and rounds so look to get 6 rounds per 3 min AMRAP

Metcon: 15 Min Cap
4 Rounds of:
3 Min AMRAP
5 Box Jumps 30/24
3 Deadlifts 155 / 105
1 Power Snatches 155 / 105

Rest 1 Min

Elite Competition Class

Optional Active Recovery
AMRAP 20
800m Run
50′ Single DB Overhead Walking Lunge (Each Arm)
30 Sit Ups
2 Rope Climbs

Performance Power Training

Thursday, Sept 17th, 2020
Pre-Flight: Chain gang, pullups, burpees

Jet Fuel:
-2 mins: Assault bike arms only or Ski Erg
-DB Iron Cross Walk
4x 10m→ 10m←
-Weighted Pushups
3×5
-Mash upper body

Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Close-grip bench vs chains
Max 1
AMAP @70%
*Compare to August 27th

GainCity:
-Floor Press
4×5 Heavy
-Pullups Superset
3x
Max Reps Strict → Max Reps kipping **Perform as many strict pullups as possible, drop from the bar, then immediately get back on the bar and perform max reps kipping pullups**
**Scale by combining a harder pulling scale with an easier one i.e. Max banded then max ring rows, or max horizontal ring row then max scaled ring row, or Max jumping pullups with negative in 20 seconds then max ring rows, etc.
-Bandy Curls/Pushdowns
100 each

Afterburner:
20-16-12-8
DB Snatch (70)
Burpees Over DB