Warm Up: 5 Mins
200 M Run / 250 Row / .3 Bike
Then:
Plate Warm up

Home Strength:
NOPE👇

Home WOD: 30 min Cap
“Hansen”
5 Rounds
30 KB/DB Swings
30 Burpees
30 V-Ups

Modifications:
Reduce Rounds or Reps as needed.
KB/DB Swings can be modified to Russian swings if needed.
Burpee with or without push up
V-Ups, Tuck Ups or Sit Ups

Strength:
NOPE👇

Metcon: 30 min Cap
“Hansen”
5 Rounds
30 KB Swings 70/53
30 Burpees
30 GHD Sit Ups

Play this one Safe/Smart and Modify especially GHD (this is a new(er) movement for a lot of you).
Whys to modify:
3 Rounds instead of 5
KB Swings: Less weight and/or Russian swings
Burpee: Just do them!
GHD Sit Ups: Less is more here, so only do 15 instead of 30. Other Options V-Ups, Tuck Ups, Sit Ups

Elite Competition Class

Snatch Waves (8:00 – 17:00)
On the Minute x 9:
Minute 1: 1 Squat Snatch @ 64%
Minute 2: 1 Squat Snatch @ 68%
Minute 3: 1 Squat Snatch @ 72%

Minute 4: 1 Squat Snatch @ 68%
Minute 5: 1 Squat Snatch @ 72%
Minute 6: 1 Squat Snatch @ 76%

Minute 7: 1 Squat Snatch @ 72%
Minute 8: 1 Squat Snatch @ 76%
Minute 9: 1 Squat Snatch @ 80%

Stamina Squats
On the 1:30 x 7 Sets:
2 Front Squat
4 Back Squats

• Barbell Loaded at 65% 1RM Front Squat

Strict Gymnastics
Not For Score:
[0:00 – 10:00]
1 Pegboard Climb
50′ Zig Zag Handstand Walk O-Course
10 Pausing Pistols

[10:00 – 20:00]
3 Pausing Strict Chest to Bar Pull-ups
6 Inchworms
9 Strict Toes to Bar
12 Pausing Hip Extensions

“Nasty Girls Remix”
3 Rounds:
50 Alternating Pistols
10 Ring Muscle-ups
10 Hang Power Cleans (225/155)

Odd-Object Conditioning
[On the 0:00]
200 Meter Sled Drag (Bodyweight)

[On the 5:00]
200′ Double Kettlebell Overhead Walking Lunge (53’s/35’s)

[On the 10:00]
200 Meter Sled Drag (Bodyweight)

Brother Bros Barbell Club

Monday (Session One)
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 Power Cleans, 3 Front Squat
5 Clean & Jerks

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

A.
Every 90 seconds, for 4:30 (3 sets):
Muscle Clean x 3 reps

Keep this light & use it as a warmup.

B.
Every 2 minutes, for 14 minutes (7 sets):
Clean & Jerk

*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 86%
*Set 4 = 1 rep @ 92%
*Set 5 = 1 rep @ 97%
*Sets 6-7 = 1 rep @ 101%+

The goal today is to find a 1-RM Clean & Jerk.

C.
In 20 minutes, establish a 3-RM Back Squat

D.
Three sets of:
Pull-Ups with a 4 second lowering phase x 8 reps
Single Arm DB Row x 8 reps
Glute Ham Raise x 6-8 reps
Rest as needed

Performance Power Training

Monday, May 118th, 2020

Jet Fuel: Ski Erg, or Assault Bike aggressively for 1 minute
-then
Tabata alternating:
Renegade rows https://youtu.be/7qZBfOlLiWA
*Use lightweight, focusing on core stability and db control
Push Press
-then Mash Upper Body

Major, Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day

Wht/Blu: Speed Bench/Pushups-Superset
7x
3 Bench Press @65%
Max Reps Pushups
**Superset-Perform 3 bench press and immediately perform max reps pushups without rest. Then rest as needed before the next set.
**Scale to get at least 10 reps pushups
-then
Shoulder Press
3×5 +2.5lbs from last week
*If you fail this week, drop 15lbs and reset.

GainCity:
-Red tier only: 5xmax reps pushups
**Scale to get at least 10 reps pushups
—-Everyone performs the following:
-5×25 DB CSR (chest supported rows) https://youtu.be/JIl8pvixHVA
*For today, hold DBs in line with the bench
-3xDB Curl Dropsets https://youtu.be/kC77aqqsEMc
*Perform 4 dropsets (including the first set)
*Start with a weight you can get 20ish reps
*Max reps of each sub-sequential weight
-5xmax reps dips
*Scale to get 20ish on the first set.
*Preferably NOT on rings. Use a dip bar if available or benches or boxes or GHD Bars. Scale anyway needed. Slingshot ok. Help from Feet ok.

AfterBurner:
25-20-15-10-5
Burpees
Situps