Warm Up: 6 Mins
5 Inchworms
10 Burpees
10 Barbell Goodmornings
10 Strict Press
10 Deadlifts
10 MB Cleans

Strength: 13 Mins
Deadlifts (55%)
4 x 8 on the 2:00

Mobility: 5 Mins
Hamstring Smash or ROM

Home WOD: 14 Mins
3 Min AMRAP
6 HSPU
8 Deadlifts OR 12 KB DL
10 Wallballs (20/14) OR MB Cleans
1 Min Rest
4 Min AMRAP
6 HSPU
8 Deadlifts OR 12 KB DL
10 Wallballs (20/14) OR MB Cleans
1 Min Rest
5 Min AMRAP
6 HSPU
8 Deadlifts OR 12 KB DL
10 Wallballs (20/14) OR MB Cleans

Metcon: 14 Mins
3 Min AMRAP
6 HSPU
8 Deadlifts (225/155)
10 Wallballs (20/14)
1 Min Rest
4 Min AMRAP
6 HSPU
8 Deadlifts (185/125)
10 Wallballs (20/14)
1 Min Rest
5 Min AMRAP
6 HSPU
8 Deadlifts (135/95)
10 Wallballs (20/14)

Elite Competition Class

De-Load Week

Snatch Technique
Alternating On the Minute x 10 (5 Rounds):
1st Minute: 3-Position Power Snatch + 1 Overhead Squat
2nd Minute: 3-Position Squat Snatch + 1 Overhead Squat

Conditioning
“Cookie Monster”
3 Rounds:
20 Power Snatches (115/85)
40 Double Unders
20 Burpees
40 Double Unders

STIMULUS

DESCRIPTION

• This 15-minute workout features a single dumbbell weightlifting movement and two bodyweight movements

• The intended scoring range for this workout is between 3-5 rounds
• This works out to a round every 3-5 minutes
• Compare your scores to the “Home Gym” workout from March 30, 2020

SINGLE ARM DUMBBELL POWER SNATCHES

• This should be a load that allows you to complete 25+ reps unbroken when fresh

Body Armor
3 Giant Sets:
Max Strict Pull-ups
Max Alternating Dumbbell Strict Presses

Rest 2 Minutes Between Rounds

Odd-Object Conditioning
10 Rounds:
20 Meter Yoke Carry
4 Burpees Over Yoke

STIMULUS

DESCRIPTION

• Todays Body Armor will revisit the pull/press combination
• Three sets of back-to-back max effort sets… pull-ups, then presses
• On the pull-ups, coming to a dead-hang still constitutes as part of the set
• It’s when we take our hands off the bar, or feet to the ground, that terminates it
• On the dumbbell strict presses, this is max effort on a single side, and then changing arms

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 90 seconds, for 6 minutes (4 sets):
Squat Jerk x 3 reps

If mobility is an issue – stick with the empty bar and work to get lower each set. If mobility is not an issue, build over the course of the 4 sets.

B.
Every minute, on the minute, for 8 minutes (8 sets):
No Contact Snatch x 1 rep @ 55-70% of 1-RM Snatch

C.
Every 90 seconds, for 9 minutes (6 sets):
Hip Clean x 1 rep @ 70% of 1-RM Clean

D.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat with a 3 second pause at bottom x 3 reps @ 65-70%

E.
In 12 minutes, build to a 4-RM Bench Press

Performance Power Training

Friday, June 19th, 2020

Pre-Flight: Deadlifts, Pause Squats, some lower body holds and then a burn with rowing and powercleans

Jet Fuel:
50 Jumping Jacks
20 Walking Lunges
Couch Stretch
Butterfly DB Hip Distractions https://youtu.be/JilXDq8vJqo
20 Banded Good morning

Major, Lift: Red: Deadlift
-then 2xAMRAP @80% of the days heaviest set
Wht/Blu: Squat/Deadlift
Pause Squat
10×3 @55% (First 2 reps, 2 count pause, last rep, fast!)
Deadlift
10×1 @65%

GainCity:
-Wall Sit https://youtu.be/6PXbtVaklrk
3×1 minute
*Add weight if able
*Keep back and shoulders against the wall
*stay below parallel and keep in a proper squat stance
-DB Cossack Squat/knee raise https://youtu.be/k3COdsxxM20
3×8 (each)

Afterburner:
30 Power Clean+10lbs from last week
*Every break row 250