Warm Up: 5 Mins
10 Deadlifts
8 Inch Worms with push up
10 Banded Good Mornings
8 Single Leg Squat Jumps

Then: 1 Min per side Samson Stretch

Mobility:
Perform mobility between strength sets
Roll out Hams and Calfs

Strength: 12-15 Mins
Deadlift **90%  + 10 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: 16 Min Cap
4 Min AMRAP
Buy In: 21 Burpees
6 Deadlifts 225/155
12 Box Jumps 24/20
Rest 2:00
4 Min AMRAP
Buy-In: 15 Burpees
3 Deadlifts 275/185
9 Box Jumps 24/20
Rest 2:00
4 Min AMRAP
Buy-In: 9 Burpees
1 Deadlifts 315/205
6 Burpee Box Jumps 24/20

Note: if you don’t have weight to go moderately to moderately heavy then you can increase the reps to match the Box Jump reps = 12 DL and 12 Box Jumps for round one.

Metcon: 16 Min
4 Min AMRAP
Buy In: 21 Burpees
6 Deadlifts 225/155
12 Box Jumps 24/20
Rest 2:00
4 Min AMRAP
Buy-In: 15 Burpees
3 Deadlifts 275/185
9 Box Jumps 24/20
Rest 2:00
4 Min AMRAP
Buy-In: 9 Burpees
1 Deadlifts 315/205
6 Burpee Box Jumps 24/20

Elite Competition Class

Optional Recovery
10k Run
Or
10K Row
0r 20K Bike

Performance Power Training

Thursday, Sept 24th, 2020
Pre-Flight: Shoulder press, 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: Shoulder Press
Max 5
2xAMRAP @80%

GainCity:
-Floor Press
4×5 Heavy+5lbs from last week
-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:
10 rounds,
5 DB Snatch (each round, begin the set with the opposite arm) https://youtu.be/3mlhF3dptAo
5 Burpees over DB
**Small reps each round, stay fast, stay aggressive, short transitions**
**DO NOT Lose proper posture and position on the DB Snatch. It doesn’t matter if it’s 2 reps or 50, keep back straight, chest up, hips down, and control the DB.