Warm Up: 5 Mins
10 Banded Lat Press Down
10 Banded 90/90 or cuban rotations with small weights
35 Double Unders
10 /side DB Push Press
10 DB Snatch

Mobility:
Perform mobility between strength sets
Roll out Chest, Shoulders, Lats

Strength: 12 Mins
Strict Press **90%  + 5 LBS** of your 1RM to calculate load
65% X 5
75% X 5
85% 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: 30 Min Cap
For Time:
75 Pull Ups
65 Hand Stand Push Ups
55 Alt DB Snatch

Work from 0:00 to 1:00, rest from 1:00-2:00, work from 2:00-3:00, rest from 3:00-4:00, etc.

Can sub Push Press for HSPU

Metcon: 30 Min Cap
For Time:
75 Pull Ups
65 Hand Stand Push Ups
55 Alt DB Snatch 53/35

Work from 0:00 to 1:00, rest from 1:00-2:00, work from 2:00-3:00, rest from 3:00-4:00, etc.

Elite Competition Class

Bar Muscle Up Stamina
5 Rounds
Based on your specific percentages:
35% Max Bar Muscle Up
3 Power Cleans
Rest 2:00 between sets

Set 1: Bar MU + 3 Power Cleans 73%
Set 2: Bar MU + 3 Power Cleans 76%
Set 3: Bar MU + 3 Power Cleans 79%
Set 4: Bar MU + 3 Power Cleans 82%
Set 5: Bar MU + 3 Power Cleans 85%

Pipe Down
21-15-9
Power Cleans 115/85
T-2-B

Midline
2 Sets:
60 GHD Sit Ups
60 Sec Barbell Front Rack Hold
Rest as needed between sets
Athletes choice on loading for the front rack hold, with sets coming out of the rack

Aerobic Capacity
ON the 6:00 x 3 Rounds
35/28 Calorie Bike Erg
35/28 Calorie Row

Performance Power Training

Tuesday, Sept 22nd, 2020
Pre-Flight: 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: Squat
Max 10
*Work up in weight performing no more than 5 reps each set. Once you get to a weight you feel like might be your max weight for 10 reps. After hitting that weight if you feel like you can go heavier, go ahead for one more attempt at max 10. Do not perform another set after that.*

GainCity:
-Superset
4x
20 DB Walking Lunges (10 each)
10 Broad Jumps
—
-GHR https://youtu.be/dt0YcFf1E8E
3×10

Afterburner:
For Time:
10 Rounds
10 Air Squats
5 Cal Bike
**More rounds, less work per round. Meaning the reps should be faster, keeping short transitions**