Warm Up: 4 mins
Treat this as a warm up
To the “Ghostbusters” theme song
Every time you hear the word Ghostbusters you must perform:
2 burpees

Mobility: Done After Core Strength
5 Mins to mobilize the hips and abs

Strength: 12 Mins
Tabata 45/15 (3 rounds = 12 min)
Star Fish Crunch
Black Widow Knee Slides aka Mountain Climber with a lift
Seated Corkscrew
Dragon Flag or Anchor Point T-2-B

Home WOD: 20 Min Cap
“Slimer”
20 Min AMRAP
5 Anchor Point T-2-B (use a KB to anchor off of)
10 Floor Press 135/95 (scaled 95/65)
15 Double Unders or 30 singles

Metcon: 20 mins 
“Slimer”
20 Min AMRAP
5 Anchor Point T-2-B (use a KB to anchor off of)
10 Floor Press 135/95 (scaled 95/65)
15 Double Unders or 30 singles

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 Pull-Ups

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 Power Snatch

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

A.
Every 2 minutes, for 10 minutes (5 sets):
(Power Snatch + Overhead Squat + Hang Snatch) x 1 rep @ 65-70% of 1-RM Snatch

B.
Every 2 minutes, for 8 minutes (4 sets):
Overhead Squat x 3 reps @ 75% of 3-RM weight

C.
In 17 minutes, establish a 1-RM Deadlift

D.
Every 3 minutes, for 6 minutes (2 sets):
Barbell Lunges x 5 reps each leg

Aim for 2 heavy working sets.

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

Performance Power Training

Wednesday,OCT 28th, 2020
Active Rest Day
Row 5k moderate pace, no faster than 20 mins
-then…STRETCH!

-OR-

Humpday Pumpday
In order, complete:
50 Sandbag Squats
20 Bench Press @bodyweight
50 Sandbag Ground 2 over shoulder
20 Bench Press @bodyweight
*Every 3 minutes perform 10 Calorie Assault Bike until finished*
**Sub D-ball for sandbags, or Sub BB Zercher squats for Sandbag Squats, and Powerclean for ground 2 over shoulder, or Tire flips for ground to over shoulder**