Warm Up: 6 Mins
30 DU / Singles
4/Side Over Unders
10 Hang Power Cleans
10 Front Squats
30 DU / Singles
2:00 Hip and Ankle Opener

Mobility: 5 Mins
Banded Ankles Distraction or LAX Rolling

Strength: 15 Mins
Hang Squat Clean Drills – 5 Mins
–Tall Clean (video) and Progress to Hang Sq Clean
4×6 Hang Squat Cleans – 10 Mins
Start at 50% and build. No higher than 60%

Home WOD: 15 Mins
4 Rounds
3:00 AMRAP
6 / side DB Hang Cleans – Not Alternating (50/35)
4 / side Single DB Push Up + Renegade Row – Not Alternating
20 DU
1:00 Rest

Metcon: 15 Mins
4 Rounds
3:00 AMRAP
6 / side DB Hang Cleans – Not Alternating (50/35)
4 / side Single DB Push Up + Renegade Row – Not Alternating
20 DU
1:00 Rest

Elite Competition Class

Pausing Back Squat
On the Minute x 10:
1 Pausing Back Squat*

One Second Pause at:
1. Going Down at Parallel
2. Absolute Bottom of Squat
3. Going Up at Parallel

Conditioning
“thank u, next” 
5 Rounds:
45 Double Unders
15 Thrusters (95/65)

Into…

5 Rounds:
45 Double Unders
15 Overhead Squats (95/65)

STIMULUS

DESCRIPTION

• This two part workout features double unders and weightlifting in each
• You’ll complete all 5 rounds of part 1 before moving on to the next
• There is no rest between the two parts
• Your score is the total time it takes to complete the 10 rounds of work
• We expect time ranges for this piece to range from 12-20 minutes

DUMBBELL MOVEMENTS

• You can switch arms however you see fit on these single dumbbell movements
• Choose a moderate weight that allows you to clear the 15 reps with 1-2 quick breaks per round
• You can use different dumbbell weights for the thrusters and overhead squats if needed

Body Armor
3 Giant Sets:
10 Strict Toes to Bar
15 Dumbbell Bench Press
100 Meter Double Dumbbell Front Rack Walk

Rest 2 Minutes Between Sets

Brother Bro’s Barbell Club

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

3 Rounds:
10 Air Squats + 5 Inchworm Pushups + 3 Burpees

2 Rounds:
10 Jumping Lunges + 5 Pull-Ups

With empty bar:
5 Deadlift, 5 Press In Split, 3 Front Squats
5 Muscle Cleans, 3 Front Squat
5 Power Cleans, 3 Front Squats
3 Squat Cleans, 3 Press In Split

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

A.
Every 90 seconds, for 4:30 (3 sets):
3-Position Clean x 1 rep

Do not go heavier than 65% of your 1-RM Clean. This is just a warm-up.

B.
In 20 minutes, build to a 1-RM Squat Clean

C.
Every minute, on the minute, for 9 minutes (9 sets):
Split Jerk x 2 reps @ 60-70% of 1-RM Split Jerk

D.
Every 2:30, for 10 minutes (4 sets):
Back Squat with a 5 second lowering phase x 5 reps @ 50-65% of 1-RM Back Squat

E.
Three sets of:
Pull-Ups with a 4 second upward phase x 8 reps
Bent Over Row x 8 reps
Glute Ham Raise x 6-8 reps
Rest as needed

Performance Power Training

Monday, June 15th, 2020

Pre-Flight:

Some Speed work for the major lift, and bunch of tempo for the rest. FInish with 5 minutes of heaven.

Jet Fuel:
3x
10 Scapula Pull ups https://youtu.be/1Csn-6LDQX4
10 DB Bench
10 DB Shoulder Press
20 Band Pull aparts
-then
Mash

Major, Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Bench Press
OTM
5×3 @65%
-then
2xMax Reps @65%

GainCity:
-Banded Tempo Pushups https://youtu.be/QcoJ7vGZl1I
3×10 (3-5-3-0 meaning 3 seconds down, 5 second hold, 3 second up, 0 = dont hold at the top, go right back into the next rep)
-Inverted KB, Tempo Piston Press https://youtu.be/aVy184Vy4n0
3×16 (8 each) (3-0-3-0 meaning 3 count down, no pause, 3 count up, no pause)
-Straight Bar Curls
3×15
-DB Kickbacks https://youtu.be/RXQ9qcCFGno
3×15 (each)

After Burner:
25-20-15-10-5
Push Press +10lbs from last week
10/7 Cal Assault bike after every set