Warm Up: 5 Mins
2 Min Double Under Practice 
30 Sec Hollow Hold
3 Strict Pull Ups
3 Kipping Swings
3 Kipping Pull Ups
2 Min Bike, Row or Ski Erg

Strength: 8 Mins (De-load Week)
Rotating 1/2 Tabata 20/10 (4 rounds/8mins)
Straight Leg Hip Lift
Right Side Plank Reach Through
Bicycle Crunches
Left Side Plank Reach Through

Home WOD: 20 Min 
5 Rounds, On the 4:00:
35 Double Unders or 70 Singles Unders
20/14 Cal Bike, Row, Ski Erg or 300 M Run
10 Chest to Bar Pull Ups

Metcon: 20 Min 
5 Rounds, On the 4:00:
35 Double Unders or 70 Single Unders
20/14 Cal Bike, Row or Ski
5 Muscle Ups or 10 Chest to Bar Pull Ups

Advanced Athletes must go Unbroken on Double Unders. If you break you reset back at zero.

Elite Competition Class

TBA

Brother Bro’s Barbell Club

Wednesday (Session Two)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)

5 Rounds: 8 Air Squats + 6 Lunges + 4 Burpees + 2 Pullups

With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Overhead Squat
5 Snatch Balances
5 Hang Snatch

*Every new line means take a short break before moving to the next movements

A.
Every 90 seconds, for 9 minutes (6 sets):
Hang Snatch x 2 reps

*Sets 1-3 = @ 75% of 1-RM Snatch
*Sets 4-6 = @ 80% of 1-RM Snatch

B.
Every 2:30, for 10 minutes (4 sets):
Overhead Squat x 2 reps @ 90-95% of your 3-RM Overhead Squat weight

*Note: If you don’t know your 3-RM Overhead Squat, establish that today instead of doing these sets.

C.
Every 3:30, for 10:30 (3 sets):
Clean Deadlift x 10 reps

Start at 70% of 1-RM Clean & build as you go. Focus on maintaining perfect Clean positions throughout.

D.
One set of:
DB Walking Lunges x 100 steps

Hold the DB’s like farmers carries.Use a moderate weight where you can complete this in 3-4 sets.

E.
Three sets of:
Glute Ham Raises x 6-8 reps
Dips x 30 seconds
Rest as needed

Performance Power Training

Wednesday,OCT 14th, 2020
Active Rest Day
Walk 40, Jog 30, or Run 20 minutes
-then…STRETCH!

-OR-

Humpday Pumpday
Descending reps, ascending weight Bench Press
10-9-8-7-6-5-4-3-2-1
*5 Tire Flips AND 5 Pullups after every bench set*
**Increase bench press weight every set. Every set should be near failure**
**If you don’t have a tractor tire, use a heavy sandbag, ground 2 over shoulder. If you don’t have a sandbag do powercleans @bodyweight. If you dont have a spare Barbell for powercleans, do heavy DB Snatch.**