February 3, 2020 by DNRadmin


Kody Chris Kyle CF Hero WOD


Shoutout to all those Chiefs fans!
Yesterday wasn’t just the Super Bowl though. It was also “Chris Kyle Day”. Chris Kyle’s career as a Navy Seal, husband and father was portrayed in the movie “American Sniper”. He is known for being the deadliest sniper in U.S military history but lost his life while in the states while volunteering his time to help rehabilitate other veterans into civilian life. Today we honor him with a well deserving Hero WOD.

Warm Up: 6 Mins
2 Rounds:
10 Air Squats
10 Single Leg Broad Jump Squats
10 Push Ups
10 RDLs
Then :30 / Side Samson

Strength: 10 Mins
For Time: 6 Min Cap
50 Bench Press (135/95)

Mobility: 4 Mins
2:00 / Side Chest Smash

Metcon: 20 Min Cap
“Chris Kyle” – most of us won’t finish, just AMRAP
3 Rounds For Time:
40 KBS (53/35)
40 Box Jumps (24/20)
40 Thrusters (65/45)
31 Elevated Push Ups (feet on a 24/20 box)
-Why 31 instead of 40?! Because thats how many points the Chiefs scored in their triumphant victory last night!!

Elite Competition Class

“Grunt Work” Week #1

PVC Warmup

3 Rounds:
10 PVC Pass Throughs Video
10 PVC Overhead Squats

Attempt to Get More Narrow Each Set

Kettlebell Warmup

3 Rounds:
10 Deadlifts
10 Goblet Squats
10 Overhead Swings
10 Reverse Lunges (5 Each Side)

Pegboard Conditioning
9 Minute Running Clock:
Max Pegboard Climbs

On the 0:00, 3:00, and 6:00:
75 Double Unders

Back Squat

On the 0: 9 Reps @ 70%
On the 2: 7 Reps @ 77%
On the 4: 5 Reps @ 84%
On the 6: 3 Reps @ 89%
On the 8: 1 Rep @ 96%
On the 9: 1 Rep @ 99%
On the 10: 1 Rep @ 102%
On the 11: 1 Rep @ 105%
On the 12: 1 Rep @ 108%

Percentages of your 5RM Back Squat

-Working off a running clock for today’s back squat piece
-The percentages are based on your recently established 5RM Back Squat
-We’ll steadily climb in percentages across the 9 sets
-Complete the warmup sets listed below before beginning the listed working sets

*Week #1 of our newest squat cycle, where we start with higher volume at lower weights, to five heavy singles. The first four sets are completed “On the 2:00”, where we then transition to five sets of singles “On the 1:00”. We’ll be repeating this exact rep scheme next week, building upon these loads.

Body Armor
3 Giant Sets:
16 Dummbell Front Rack Step Back Lunges (Foot Elevated on bumper plate)
:30 Second Dumbbell Hollow Hold Video
Rest 2 Minutes Between Sets

-Choose weights that are challenging, but allow you to complete the 16 reps without stopping
-We recommend standing on a 45# plate, but you can go higher or lower as you see fit
-The Dumbbell Hollow Hold is accumulated time and does not have to be completed unbroken
-Choose weights that allow you to complete the 30 total seconds in no less than 10 seconds at a time
-On both movements, you have the option to increase loading with each set or stay at the same challenging weight across
-Use separate sets of dumbbells for each movement, as we can likely move significantly more weight on the lunges than the hollow holds

Muscle Snatch (On the 0:00)
Build to a Moderate Set of 3

Snatch Grip Push Press (5:00-10:00)
Build to a Moderate Set of 3

Power Snatch (10:00-15:00)
Build to a Moderate Set of 3

-Within each short 5-minute window, let’s aim to complete somewhere between 3-5 quality sets at weights that allow for great mechanics

“Dead Space”
On the 5:00 x 5 Rounds:
7 Power Snatches (135/95)
15/12 Calorie Assault Bike
7 Overhead Squats (135/95)
20 x 10 Meter Shuttle Runs

-Your score is the slowest of the 5 rounds
-We want rest built in to preserve intensity, so cap these rounds at 4 minutes to allow for at least 1 minute of recovery
-Choose a light-moderate barbell weight that allows for touch and go power snatches and unbroken overhead squats
-Both barbell movements are ideally performed at the same weight, unless there is a big gap between snatch and overhead squat capacity

Brother Bros Barbell Club

Monday (Session One)
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving x 4 reps

Build over the course of the three sets.

Followed by….

Every 90 seconds, for 4:30 (3 sets):
(Snatch Push Press + Overhead Squat) x 1 rep

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.

In 17 minutes, establish a 3-RM Hang Snatch

Lower the bar to just above the knee (top of the knee).

Every minute, on the minute, for 8 minutes (8 sets):
Power Clean + Power Jerk x 1 rep @ 75% of 1-RM Power Clean & Power Jerk

Every 3 minutes, for 15 minutes (5 sets):
Back Squat with a 5 second lowering phase x 5 reps

*Sets 1-2 = @ 60%
*Sets 3-4 = @ 65%
*Set 5 = @ 70%

Three sets of:
Stationary Dips x MAX reps
Single Leg DB or KB Romanian Deadlift x 10 reps each leg
Rest 45 seconds

Performance Power Training



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