Warm Up: 5 Mins
10 Burpees
5 Hang Muscle Snatch
10 Hang Power Snatch
200 M Run
2:00 PVC Shoulder ROM

Strength: 15 Mins
Hang Power Snatch – 5 Min Drills
*Focus on set up, timing and 1/2 squat receiving position
4 x 8 Hang Power Snatch – 10 Mins
*Perform Mobility During Your Rest

Home WOD: 15 Min Cap
For Time:
40 Power Snatch (75/55) OR Alternating DB Snatch
50 Wallballs
40 Alternating Overhead Lunges (75/55) OR Single Arm Overhead DB Lunges – switch arms every 10 reps
50 Burpees

Metcon: 15 Min Cap
For Time:
40 Power Snatch (75/55)
50 Wallballs
40 Alternating Overhead Lunges (75/55)
50 Burpees

Elite Competition Class

Gymnastic Conditioning
For Time:
100-80-60-40-20: Double Unders

After Each Set:
25′ Handstand Walk O-Course (Stairs)
25′ Handstand Walk O-Course (Ramp)

Deadlift
5-Rep Max

Conditioning
“Garage War”
3 Rounds For Reps:
1 Minute Double Dumbbell Thrusters
1 Minute Double Dumbbell Power Cleans
1 Minute Over-and-Back Dumbbell Hops
1 Minute Double Dumbbell Push Presses
1 Minute Burpees
1 Minute Rest

Dumbbells: 50’s/35’s

WORKOUT BRIEF

DESCRIPTION

• You’ll work for 5 minutes straight before resting for 1 in this “Fight Gone Bad” style workout
• This piece includes 3 moderately loaded weightlifting stations and 2 bodyweight stations
• Keep a running rep count with each movement, as your score is the total number of reps completed at the end of the 3 rounds
• Write down your reps for each round during your 1 minute of rest

Bench Press
3 Giant Sets:
Max Effort Bodyweight Bench

Rest 2 Minutes Between Sets

Body Armor
Not For Time:
40 Dumbbell Close Grip Floor Presses
60 Banded Pull Aparts
80 Banded Push Downs

Brother Bro’s Barbell Club

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

5 Rounds:
8 Air Squats + 6 Lunges + 4 Burpees + 2 Pull-Ups

With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
3 Muscle Snatch, 3 Overhead Squat
5 Power Snatch
5 Snatch Balances
5 Squat Snatch
5 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):
Slow Pull Muscle Snatch x 2 reps

B.
Every 2 minutes, for 10 minutes (5 sets):
(Snatch Pull + Snatch Pull + Snatch with a 3 second pause at knee) x 1 rep

*Set 1 = @ 75% of 1-RM Snatch
*Sets 2-3 = @ 80% of 1-RM Snatch
*Sets 4-5 = @ 85% of 1-RM Snatch

C.
Every 2:30, for 10 minutes (4 sets):
Overhead Squat x 2 reps @ 90-95% of your 3-RM Overhead Squat weight

D.
In 18 minutes, establish a 1-RM Deadlift

E.
Three sets of:
Hanging Leg Raises x 10 reps
Barbell Lunges x 5 reps each leg
Rest 60 seconds

Performance Power Training

Wednesday, June 10th, 2020

Active Rest Day
4x
5min run
1 min burpees
4 minutes rest
*This workout is performed on a running clock and will take 36 minutes to complete
-then…STRETCH!

-OR-

HUMPDAY PUMPDAY!!
Death Crawl/DB Clusters/Run https://youtu.be/RYEdriMKKBM
2x20ft Down n’ Back
1 Rep Death Crawl
1 Cluster
*Every 2 minutes, run 100m
*30min Cap
-then

Girth Differential:
3xSuperset
15 DB Curls
30 Bandy Pushdowns
3xSuperset
15 DB Kickbacks
30 Bandy Curls