Warm Up: 5 Mins
Plate Warm Up

Core Strength: 6 Mins
3 Rounds, :30 Each:
Hollow Hold
Side Plank (left)
Side Plank (right)
Russian Plate Twists

Mobility: 6 Mins
1:00 / Side Samson or Hip ROM
2:00 / Side Quad Smash

Home WOD: 15 Min Cap
For Time:
Buy In – 75 Sit Ups
Then 5 Rounds:
8 Box Jumps (24/20) Or 8 Tuck Jumps
6 V-Ups
4 Power Snatch (115/75) or 4 / Side DB Snatch
Cash Out – 75 Sit Ups

Metcon: 15 Min Cap
For Time:
Buy In – 75 Sit Ups
Then 5 Rounds:
8 Box Jumps (24/20)
6 T2B
4 Power Snatch (115/75)
Cash Out – 75 Sit Ups

Elite Competition Class

De-Load Week

Conditioning
“Speed Dating”
5 Rounds:
AMRAP 2:
2 Rounds Strict Cindy
Max Reps Barbell Movement (165/115)

Rest 1 Minute Between Rounds

Round 1: Power Cleans
Round 2: Front Squats
Round 3: Hang Squat Cleans
Round 4: Power Clean and Jerks
Round 5: Clusters

STIMULUS

DESCRIPTION

• Pairing bodyweight and dumbbell movements in these fast paced 2-minute intervals
• After completing 2 rounds of “Strict Cindy”, you’ll complete as many dumbbell reps as you can with whatever time remains
• For Example: If the 2 rounds take you 1:20 to complete, you’ll have :40 to accumulate dumbbell reps
• The dumbbell movements will change each round
• Your score is the sum total of your 5 rounds of reps on the dumbbells

STRICT CINDY

• 1 round of “Strict Cindy” is: 5 Strict Pull-ups 10 Push-ups, and 15 Air Squats
• With short windows to operate within, this bodyweight “buy-in” is designed to be fast and unbroken
• To make sure we have enough time for the dumbbell movements, we’ll cap these 2 rounds at 1:30 (:45 Per Round)
• This gives you at least 30 seconds to work through dumbbell reps

Body Armor
21-18-15-12-9-6-3:
Double Dumbbell Floor Presses
Single Dumbbell Overhead Tricep Extensions

STIMULUS

DESCRIPTION

• Todays Body Armor will target the lower body through three squat “stations”
• Station 1 – Weighted Cossack… choose a light dumbbell, held in front of you (goblet)
• Station 2 – Alternating Jumping Lunges, 24 total or 12 each side
• Station 3 – Back to our Cossack squats, but unweighted this time

Midline
3 Giant Sets:
10 Rower Pike-ups
30 Hollow Body Scissor Kicks
50′ Quadruped Crawl

Rest 2 Minutes Between Sets

Swim Conditioning
30 Minute Recovery Swim

Alternate Through the Techniques Below:
25 Meter Side Stroke (Left)
25 Meter Side Stroke (Right)
25 Meter Breast Stroke
25 Meter Freestyle

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 3 minutes (3 sets):
Snatch Press from Receiving x 4 reps

Build over the course of the three sets.

Followed by….

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

B.
Every minute, on the minute, for 10 minutes (10 sets):
No Hook No Feet Snatch x 1 rep @ 50-75% of 1-RM Snatch

Start at 50% & work up heavier as the sets go on. Feet should start in your landing position. Your heels can come up but your foot shouldn’t move. Do not use a hookgrip.

C.
Every 90 seconds, for 7:30 (5 sets):
Clean Grip Overhead Squat x 4 reps

This is meant to be a lighter overhead squatting day and the main focus is on mobility. Do not add weight if you are not able to go all the way to the bottom of your squat. Just stay with the empty bar for all sets. If you are able to add weight, keep it moderate and just use it for extra mobility work.

D.
Every 2 minutes, for 8 minutes (4 sets):
Snatch Pull x 2 reps @ 115% of your 1-RM Snatch

E.
Three sets of:
3-Way Plank x 45 seconds each side
Front Rack Barbell Lunges x 5 reps each leg
Rest 60 seconds

Performance Power Training

Wednesday, June 17th, 2020
Active Rest Day
Row 2:00 Pace for 30 mins
-then…STRETCH!
-OR-
HUMPDAY PUMPDAY!!
8 Rounds
8 Cal Assault bike Arms only
8 Bench Press @bodyweight
Girth Differential:
Tabata alternating:
BB Curls
BB Overhead extensions
-then
Bandy Rows
3x1minute