Warm Up: 7 Mins
400 M Run
Then 2 Rounds:
10 Kip Swings
10 Burpees
10 KBS
10 KB RDLs

Strength: 10 Mins
Strict Pull Ups / Ring Rows
3 x 8-12
Rest 2:00 Between Sets

Mobility: 4 Mins
2:00 / Side Bicep Smash

Home WOD: 12 Mins
12 Min AMRAP Ladder
2-4-6-8…..keep climbing
Pull Ups OR Bent Over DB Row (perform all reps on both sides, ex rd 1 = 2 DB Rows right arm, 2 db rows left arm)
Alternating DB Step Ups (50/35 – single DB – hold as desired)
*2 Alternating Single Arm Devils Press after each round (50/35 – 1 rep / side)

Metcon: 12 Mins
12 Min AMRAP Ladder
2-4-6-8…..keep climbing
Pull Ups
Alternating DB Step Ups (50/35 – single DB – hold as desired)
*2 Alternating Single Arm Devils Press after each round (50/35 – 1 rep / side)

Elite Competition Class

Pegboard Conditioning
15 Minutes of Practice:
21 Calorie Air Runner
12 Alternating Dumbbell Hang Clean and Jerks (80/55)
9 Weighted Strict Ring Dips
3 Pegboard Climbs

KILOS: 36.5/25

Box Squats
On the Minute x 10:
2 Box Squats

Muscle Clean (0:00 – 5:00)
3 Sets:
3 Muscle Cleans
3 Front Squats
3 Push Presses

Technique Complex (5:00 – 10:00)
3 Sets:
1 Clean Pull
1 Low Hang Squat Clean
1 Push Jerk
1 Split Jerk

Clean and Jerk (11:00 – 22:00)
Minute 1: 1 Squat Clean and Jerk
Minute 2: 1 Squat Clean and Jerk
Minute 3: 1 Squat Clean and Jerk
Minute 4: Rest
Minute 5: 1 Squat Clean and Jerk
Minute 6: 1 Squat Clean and Jerk
Minute 7: 1 Squat Clean and Jerk
Minute 8: Rest
Minute 9: 1 Squat Clean and Jerk
Minute 10: 1 Squat Clean and Jerk
Minute 11: 1 Squat Clean and Jerk

Conditioning
“eHarmony” 
For Time:
30 Sumo Deadlift High Pulls
30 Front Squats
30 Hang Squat Cleans
30 Power Snatches
30 Overhead Squats

* On the Minute: 5 Burpees
* Barbell: 95/65

STIMULUS

DESCRIPTION

• Burpees at the top of every minute will interrupt your progress on this chipper workout
• Starting on the 0:00 and every minute thereafter, you’ll complete 5 standard burpees
• With whatever time remains in the minute, complete as many reps of the dumbbell movements as you can
• After each set of burpees, pick up wherever you left off in the round
• The workout ends following your 30th single dumbbell overhead squat
• We expect this workout to take between 12-16 minutes to complete

BURPEES

• This number is meant to be relatively small
• This station ideally takes 20 seconds or less to complete, giving you 40 seconds to work through the scored movements
• Adjust the rep number as needed to meet this stimulus
• Being standard burpees, you’ll clap at full extension with some air under the feet at the finish

DUMBBELL MOVEMENTS

• We’ll use a single, moderate weight dumbbell for all 6 movements today
• Choose your weight based off the most challenging movement for you – likely the overhead squat
• This should be a load that you could cycle for 15+ reps unbroken when fresh
• Within the workout, you should be able to hold on for 10 reps at a time before dropping on each movement
• You’ll alternate arms every 5 reps on the following movements:
• Dumbbell Deadlifts
• Dumbbell Russian Swings
• Dumbbell Overhead Squats
• You’ll alternate arms every 1 rep on the following movements:
• Dumbbell Hang Squat Cleans
• Dumbbell Power Snatches

Body Armor
3 Sets of 7:
Tempo Seated Good Mornings

3 Sets of 15:
Feet Elevated Glute Bridges

Brother Bro’s Barbell Club

Friday (Session Three)
Suggested Warm-Up:
3 minutes of Cardio (Run, Bike, Row, etc)

3 Rounds:
15 Air Squats + 10 Pushups + 5 Pull-Ups

2 Rounds:
10 Lunges + 5 Inchworm Pushups

1 Round:
Hold bottom of Air Squat for 1 minute

With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Overhead Squat
5 Squat Snatch, 5 Snatch Balances

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

A.
Every minute, on the minute, for 3 minutes (3 sets):
Drop Snatch x 2 reps

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

Followed by…

Every 90 seconds, for 4:30 (3 sets):
Walk to Split Position x 3 reps each leg

Use between 40-60% of 1-RM Split Jerk. Build over the course of the 3 sets.

B.
Every minute, on the minute, for 15 minutes (15 sets):
Snatch x 1 rep @ 75%

C.
Every 90 seconds, for 12 minutes (8 sets):
Clean & Jerk x 2 reps @ 75%

D.
Every 2:30, for 12:30 (5 sets):
Front Squat x 5 reps @ 75-80%

E.
Every 2 minutes, for 8 minutes (4 sets):
Bench Press x 4-5 reps @ your 7-RM weight

*Note: If you don’t know your 8-RM Bench Press, establish that today instead of doing these sets.

Performance Power Training

Friday, June 1st, 2018

Jet Fuel:
Soon to be relatively famous fast feet drills https://youtu.be/mX00T4uuPtI
-then
2 attempts at
5-10-5 https://youtu.be/kScp4s4kFsY
-then
Mash lower body

Major, Lift: Red: Deadlift
-then 2xAMRAP @80% of the days heaviest set
Wht/Blu:  Volume Deadlift/Speed Squats
Every 2 minutes, for 5 sets (10 minutes total)
10 Deadlift @40%
2 Speed Squat @50%
*Treat each set as a superset. Go directly from Deads to squats, then rest.
(10 minutes)

GainCity:
-KB SIngle Arm Suitcase Deadlift/Farmer Walk https://youtu.be/HwryrdCtrIM https://youtu.be/G8tS1pSrC5c
3×8+20m(each)
*Perform 8 deads left arm then walk 20m without setting the KB down. Then Switch to right arm. Repeat 3 times. Weight will be dependent on being able to hold hips and shoulders square. Do not go to heavy so proper posture and position cannot be maintained.
-100 Walking Lunges

Afterburner:
It’s Baaaaaaaaack!
50 Calories Assault bike AFAP
*Scale to 30 if needed
*This is an all out assault on the bike. Whatever your scale, it should take about 1 minute or less. Max effort cannot be stressed enough. Get after it. This should be one of the nastiest minutes ever.