Warm Up: 6 Mins
2 Rounds:
5 Muscle Cleans + Strict Press
5 Power Cleans + Jerks
5 Goodmornings
5 Pull Ups
Then 2:00 PVC Shoulder ROM

Strength: 15 Mins
Power Clean Drills – 5 Mins
– Lift Off, Olympic DL, Panda Pulls
4×8 Power Cleans – 10 Mins
Start at 50% and build. No higher than 60%

Mobility: 5 Mins
2:00 / Side LAX Lats or Traps

Home WOD: 10 Min Cap
3 Rounds For Time:
10 Clean & Jerks (135/95)
5 Muscle Ups OR 10-15 C2B Pull Ups OR 10 / Side Bent Over Rows (DB/KB or Barbell x15)

Metcon: 10 Min Cap
3 Rounds For Time:
10 Clean & Jerks (135/95)
5 Muscle Ups OR 10-15 C2B Pull Ups

Elite Competition Class

Snatch Technique [A]
On the 1:30 x 5 Sets:
2 Snatch Drops
2 Tall Snatches

Snatch Technique [B]
On the 2:00 x 5 Sets:
1 Low Hang Power Snatch
1 Power Snatch
1 Low Hang Squat Snatch
1 Squat Snatch

Front Squat
10-8-6-4-2
On the 3:00 x 5 Sets:
Set 1: 10 Reps
Set 2: 8 Reps
Set 3: 6 Reps
Set 4: 4 Reps
Set 5: 2 Reps

Conditioning
“7-on-7”
AMRAP 7:
9 Bar Muscle-ups
12 Front Squats (225/155)
15/12 Calorie Bike Erg
18 Toes to Bar

Rest 3 Minutes

AMRAP 7:
9 Bar Muscle-ups
12 Front Squats (185/135)
15/12 Calorie Bike Erg
18 Toes to Bar

WORKOUT BRIEF

DESCRIPTION

• This two part workout features gymnastics and weightlifting components
• The reps stay the same in the second AMRAP 7, but the step back lunge weight will decrease
• This 50% drop in weight is designed to allow you to complete a similar amount of work despite the fatigue
• Record your total rounds and reps for both parts, as your score is the sum total of the 2 efforts
• Choose weights and variations that will allow you to complete at least 3+ rounds in each AMRAP

STRICT PULL-UPS

• If you have 12+ strict pull-ups unbroken when fresh, let’s look to complete this station as written
• If you’re not quite there, consider reducing reps or choose a modification from further down the page

DUMBBELL STEP BACK LUNGES

• There are two kinds of lunges in today’s workout:
• 1st 7 Minutes: Double Dumbbell Step Back Lunges
• 2nd 7 Minutes: Single Dumbbell Step Back Lunges
• The weight for both types of lunges should be something that allows you to complete the 8 reps unbroken each round
• You’ll complete 8 total reps or 4 each side, alternating legs every rep
• You can hold the dumbbells wherever is most comfortable for you during this movement (hang, shoulders, etc…)
• The back knee should touch the ground and the lower body should reach full extension before changing sides

PUSH-UPS

• If you have over 20 good push-ups unbroken when fresh, let’s look to complete this station as written
• If you’re not quite there, consider reducing reps or choose a modification from further down the page

ABMAT SIT-UPS

• If you don’t have an AbMat available, anchor your feet under dumbbells or a couch

Odd-Object Conditioning
7 Rounds:
100 Meter Sandbag Run (70/50)
1 Legless Rope Climb (15′)
1 Rope Climb (15′)

Rest 1 Minute Between Rounds

Midline
3 Giant Sets:
15 Strict Toes to Bar
200′ Yoke Carry (Moderate Load)
25 Weighted Glute Bridges

Rest 2 Minutes Between Sets

STIMULUS

DESCRIPTION

• Today’s Body Armor focuses on the midline and pressing capacity
• We’ll start with :30s for max reps toes to bar
• Transition into :30s of max dumbbell bench press reps
• Return back to the bar for a final :30s of toes to bar
• This equates to 1:30 on, 1:30 off, for 4 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):
Tall Clean x 3 reps

Use this as a warmup & to practice your pull underneath the bar.

B.
Every 2 minutes, for 14 minutes (7 sets):
Clean & Jerk

*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 86%
*Set 4 = 1 rep @ 92%
*Set 5 = 1 rep @ 97%
*Sets 6-7 = 1 rep @ 101%+

The goal today is to find a 1-RM Clean & Jerk.

C.
In 20 minutes, establish a 1-RM Back Squat

D.
Two sets of:
Chin-Ups with a 2 second pause at top x 8 reps
Single Arm DB Row x 8 reps
Glute Ham Raise x 6-8 reps
Rest 45 seconds

Performance Power Training

TBA