Warm Up: 5 Mins
2 Rounds
5 Push Ups
10 Banded Lat Press Down
15 Pass Throughs
10 Hang Snatch

Then

Assault Bike Pedal to the medal challenge
20 Cals in under 20 Secs

Set the Target Calories to 20, hit start and get after it! Take a picture of the monitor if you get your 20 Cals in 20 seconds or under. Then submit your picture and score via the link above. This will put you/us in a drawing to win a new assault bike!

Mobility:
Perform mobility between strength sets

Strength: 15-18 Mins
Bench Press **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
5 Rounds
12 Alternating DB Snatches
9 /side Single Arm DB Floor Press
6 Bar Muscle Ups or 9 C-2-B Pull Ups

Advanced Athletes: Scale up in weight if appropriate.
Floor press perform 9 press on the right arm then 9 press on the left arm.

Metcon: 16 Min cap
5 Rounds
12 Alternating DB Snatches 53/35
9 /side Single Arm DB Floor Press 53/35
6 Bar Muscle Ups or 9 C-2-B Pull Ups

Advanced Athletes: Scale up in weight if appropriate.
Floor press: perform 9 press on the right arm then 9 press on the left arm.

Elite Competition Class

Gymnastic Stamina
Not for time
1:30 Light assault bike, 40% max ring mu
1:30 light assault bike, 50% max ring mu
1:30 light assault bike, 55% max ring mu
2:00 light assault bike, 40% max ring mu
2:00 light assault bike, 50% max ring mu
2:00 light assault bike, 55% max ring mu

Kick Push 
ON the 0:00
Ascending ladder for 12:00
3 Push Presses 115/85
3 Toe to Bar
3 Cal Bike

Split Jerk
On the 12:00
with an 8:00 window:
build to a heavy single split jerk

Brother Bro’s Barbell Club

Friday (Session Three)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: 3 Inchworm Pushups + 6 Burpees + 9 Lunges + 12 Air Squats

With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Squat Snatch
4 Snatch with 3 second pause at knee

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

A.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving Position x 5 reps

Build over the course of the three sets.

Followed by….

Every minute, on the minute, for 3 minutes (3 sets):
Tall Snatch x 2 reps

Build over the course of the three sets.

These are meant to be warmup / positional exercises, not meant to go “heavy” on them.

B.
Every 90 seconds, for 9 minutes (6 sets):
Snatch with a 3 second pause at knee x 1 rep

*Set 1 = @ 70% of 1-RM Snatch
*Set 2 = @ 75% of 1-RM Snatch
*Sets 3-4 = @ 80% of 1-RM Snatch
*Sets 5-6 = @ 85% of 1-RM Snatch

*The video shows 2 seconds, but we want 3 seconds.

At the 11 minute mark…

Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep @ 90% of 1-RM Snatch

C.
In 14 minutes, establish a 1-RM Power Clean + Power Jerk

D.
Every 2:30, for 12:30, (5 sets):
Enderton Front Squat Complex x 1 rep

*Set 1 = @ 80% of 1-RM Enderton Front Squat Complex
*Sets 2-3 = @ 85% of 1-RM Enderton Front Squat Complex
*Sets 4-5 = @ 90% of 1-RM Enderton Front Squat Complex

*Note: If you do not know your 1-RM in this complex, establish a 1-RM today instead of doing these sets.

(Take the bar out of the rack. The Enderton Front Squat complex consists of 3 reps in total: 1st rep = 3 second pause at the bottom, 2nd rep = double bounce, 3rd rep = regular front squat. These 3 reps = 1 rep of the complex)

E.
Every 2 minutes, for 8 minutes (4 sets):
Bench Press x 5 reps @ 90% of your 5-RM Bench Press

*Note: If you don’t know your 5-RM Bench Press, establish that today instead of doing these sets.

Performance Power Training

Friday, OCT 23rd, 2020
Pre-Flight: Pause squats, speed deads, and a mental grind, how many wallballs can you do??

Jet Fuel:
Fast feet drills https://youtu.be/mX00T4uuPtI
-mash

Major, Lift: Red: Deadlift
-then 2xAMRAP @80% of the days heaviest set
Wht/Blu: Pause squats/Deads
Pause Squats
7×3 @50%
**First 2 reps, 2 count pause. Last rep, fast!
Speed Deadlifts
7×2 @65%

GainCity:
-100 weighted Situps
-Bandy Leg Curls/Leg Extensions
4×20

Afterburner:
4 Rounds:
100m Sprint
Max reps Wallballs (30/20)
*Rest 2 minutes between attempts
**Same as last week, except the run comes first**