Warm Up: 5 Mins
2 Rounds:
:30 Air Squats
:30 Burpees
:30 Alternating Lunges
:30 Mountain Climbers
:30 Unloaded Barbell RDLs
*Treat this as a warm up and not an AMRAP

Strength: 10 Mins
Back Rack Lunges – Not Alternating
3 x 10 / Side Back Rack Lunges – Moderate Weight
Rest 2:00 Between Sets

Mobility: 8 Mins
1:30 / Side Hip Flexor or Quad Smash
1:30 / Side Hamstring Smash
1:00 / Side Couch Stretch

Home WOD: 12 Mins
5 Min AMRAP:
7 Wallballs or Goblet Squats
7 Deadlifts (115/75) Or DB/KB Deadlifts
7 Burpees
Rest 2:00, Then Repeat 5:00 AMRAP

Metcon: 12 Mins
5 Min AMRAP:
7 Wallballs (20/14)
7 Deadlifts (115/75)
7 Burpees
Rest 2:00, Then Repeat 5:00 AMRAP

Elite Competition Class

Clean Pull Complex
On the 1:30 x 5 Sets:
1 Deficit Pausing Clean Deadlift
1 Deficit Tempo Clean Pull
1 Deficit Clean Pull

Deficit: 1-3″

Snatch Pull Complex
On the 1:30 x 5 Sets:
1 Deficit Pausing Snatch Deadlift
1 Deficit Tempo Snatch Pull
1 Deficit Snatch Pull

Deficit: 1-3″

Barbell Cycling
On the Minute x 5:
5 “Touch and Go” Squat Cleans

Conditioning
“Five Below”
AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
12 Dumbbell Front Squats (50’s/35’s)

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
9 Dumbbell Thrusters (50’s/35’s)

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
6 Dumbbell Clusters (50’s/35’s)

KILOS: 22.5’s/15’s

Odd-Object Conditioning
Alternating On the Minute x 10 (5 Rounds):
1st Minute: 5 Box Jumps
2nd Minute: 5 Single Dumbbell Strict Presses (Each)

Midline
3 Rounds:
30 Seconds Kettlebell Russian Twist
Rest 15 Seconds
30 Seconds Weighted Superman Hold
Rest 15 Seconds
30 Seconds Medicine Ball Lateral Climbs
Rest 1 Minute

Brother Bro’s Barbell Club

Wednesday (Session Two)
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 Squat Snatch

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

A.
Every minute, on the minute, for 5 minutes (5 sets):
Snatch Balance x 2 reps

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

B.
Every 90 seconds, for 9 minutes (6 sets):
(Halting Snatch Deadlift + Mid Hang Snatch) x 1 rep

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

C.
Every 2:30, for 7:30 (3 sets):
Overhead Squat x 3 reps @ 100% of your 5-RM Overhead Squat

D.
Every 2 minutes, for 8 minutes (4 sets):
Clean Pull with a 2 second pause at knee x 3 reps @ 110% of 1-RM Clean

E.
Three sets of:
Ab Rollouts x 10 reps
Barbell Lunges x 5 reps each leg
Rest 60 seconds

Performance Power Training

Wednesday, MAY 27th, 2020
Active Rest Day
Ride a bicycle for an hour
-then…STRETCH!

-OR-

HUMPDAY PUMPDAY!!

Jesse Burdick’s Board Fight: https://youtu.be/Ea0MonesChI
3xMax Reps Cycling as many rounds as possible:
3 Reps Thick Board
3 Reps Thin Board
3 Reps No Board
*Rest as needed between max effort rounds
*Weight should be a 4 out of 10
*The video makes it look out of order. Do 3 reps with a thick board, then 3 reps with a thin board, then 3 reps full range of motion, then repeat until Death. Then rest as needed and repeat that 2 more times.
-Then
Girth Differential
-5xSuperset
10 BB Shoulder Press
10 Pullups (scale as needed, no kips)
-3×12