Warm Up: 5 Mins
200 Row
10 Alt Russian KB Swings
10 Strict Knee Raises
200 M Row
10 Banded Good-mornings
20 Sec Hollow Hold

Mobility:
Perform 5 Min mobility Hip and Quads after Core Strength

Strength: 10 Mins
3 Rounds = 7.5 Mins
30 Secs Figure 8
30 Secs Reverse Crunch
30 Secs Crossover Mountain Climber
30 Secs Straight Leg Hip Lift
30 Sec Rest

Home WOD: 18 Min Cap
1000 M Row or 2000 M Bike
30 Russian KB Swings 53/35
15 T-2-B
750 M Row or 1500 M Bike
30 Russian KB Swings 53/35
15 T-2-B
500 M Row 0r 1000 M Bike
30 Russian KB Swings 53/35
15 T-2-B

Metcon: 18 Min Cap
1000 M Row or 2000 M Bike
30 Russian KB Swings 53/35
15 T-2-B
750 M Row or 1500 M Bike
30 Russian KB Swings 53/35
15 T-2-B
500 M Row 0r 1000 M Bike
30 Russian KB Swings 53/35
15 T-2-B

Advanced athletes can scale up to 70/53 for KB Swings if you feel the need.

Elite Competition Class

TBA

Brother Bro’s Barbell Club

Wednesday (Session Two)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: 8 Jumping Air Squats + 8 Pushups + 8 Jumping Lunges

With empty bar:
5 Front Squat, 5 Deadlift, 5 Press In Split
5 Muscle Cleans, 3 Front Squat
5 Split Jerk, 3 Overhead Squat
5 Overhead Squat

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

A.
Every 2 minutes, for 12 minutes (6 sets):
Split Jerk x 2 reps @ 65-70%

B.
In 18 minutes, establish a 1-RM Overhead Squat

C.
Every 2:30, for 7:30 (3 sets):
Snatch Pull + 6 Second Lowering Phase x 3 reps @ 70-75% of 1-RM Snatch

Focus on maintaining perfect snatch positions throughout.

D.
In 15 minutes, establish a 1-RM Bench Press

E.
Every 2:30, for 5 minutes (2 sets):
Front Rack Reverse Lunges x 5 reps each leg

Performance Power Training

Wednesday, Nov 4th, 2020
Active Rest Day
200 Situps.
*Every 3 minutes, 100m jog
-then…STRETCH!

-OR-

Humpday Pumpday
Squat @1.5 bodyweight
10,9,8,7,6,5,4,3,2,1
ROW
20 Calories
**Every 2 minutes perform 10 pushups**
**Begin the workout squatting 10 reps, then 20 cals, then 9 Squats, then 20 cals and so on until finished, but every 2 minutes you must stop wherever you are and perform 10 pushups**