Warm Up: 5 Mins
2 Rounds:
200 M Run
15 Bent Over Barbell Rows
15 Strict Press

Strength: 10 Mins
Strict Pull Ups
4 x :30 M.E on the 2:00
*Aim for 6 Minimum, band as needed. Add a weight as desired

Mobility: 5 Mins
2:00 / Side Chest or Tricep Smash

Home WOD: 15 Min Cap
3 Rounds For Time:
15 Strict Dips Or Hand Release Push Ups
15 Push Press (95/65) OR 10/Side Single Arm DB Push Press
400 M Run

Metcon: 15 Min Cap
3 Rounds For Time:
15 Strict Dips (Rings, Matador, Box)
15 Push Press (95/65)
400 M Run

Elite Competition Class

Conditioning
“Hook and Ladder”
[On the 0:00]
1 Round:
30 Lateral Barbell Burpees
30 Power Clean and Jerks (95/65)

[On the 5:00]
2 Rounds:
15 Lateral Barbell Burpees
15 Power Clean and Jerks (95/65)

[On the 10:00]
3 Rounds:
10 Lateral Barbell Burpees
10 Power Clean and Jerks (95/65)

WORKOUT BRIEF

DESCRIPTION

• Each round of todays interval workout includes the same amount of work completed in 3 different iterations
• The total amount of work in each 5-minute window is 30 reps at each movement
• You’ll work through the listed reps and rest with whatever time remain until the next window
• With rest built in, we’re looking to move quickly through each interval
• To ensure you have enough rest built in, each piece should take less than 4 minutes to complete
• This gives you at least 1 minute of rest before beginning the next iteration
• Record your time for each interval, as your final score is the sum total of these 3 efforts

LATERAL DUMBBELL BURPEES

• This movement is completed laterally over one dumbbell
• The chest and thighs hit the floor in the bottom
• You can jump up or step up out of the burpee
• The feet should pass over the handle as you jump over the dumbbell
• There is no need to stand to full extension on the jump

SINGLE DUMBBELL HANG CLEAN AND JERKS

• We’ll use a light-moderate load here, with the emphasis on cycling larger sets
• This should be a weight that you could complete for 30+ reps unbroken when fresh
• For this workout, we’ll alternate arms every 5 reps
• Click Here to see a demo of this movement

Odd-Object Conditioning
On the 3:00 x 5 Rounds:
2 Pegboard Climbs
7-6-5-4-3 Axel Bar Power Cleans

Body Armor 
Not For Score:
3 Sets of 9: Strict Press
3 Sets of 7: Push Press
3 Sets of 5: Push Jerk

After Each Set: 20 Second L-Sit on Parallettes

Capacity Builder
For Time:
21-18-15-12-9-6-3:
Unbroken Deadlifts (225/155)

Road Bike Recovery
30 Minute Outdoor Ride

Brother Bro’s Barbell Club

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

3 Rounds:
3 Inchworm Pushups + 6 Burpees + 9 Lunges + 12 Air Squats

With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Squat Snatch
4 Squat Snatch

*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 Snatch x 1 rep

Do not go above 60% of your 1-RM Snatch.

B.
Every minute, on the minute, for 6 minutes (6 sets):
No Feet Power Snatch x 1 rep @ 65-75% of 1-RM Power Snatch

Start with your feet in your landing position. Your heels can come off the ground but your foot shouldn’t leave the ground.

C.
In 15 minutes, establish a 1-RM Overhead Squat

D.
Every 2 minutes, for 8 minutes (4 sets):
Clean Pull with a 6 second lowering phase x 3 reps @ 110% of your 1-RM Clean

E.
Three sets of:
Bulgarian Split Squats x 5 reps
Rest 60 seconds

Performance Power Training

Wednesday, June 24th, 2020
Active Rest Day
10x
10 seconds sprint
1 minute jog
*this takes exactly 11:40
-then…STRETCH!
-OR-
HUMPDAY PUMPDAY!!
5xSuperset
5 Deadlift
20 Evil Wheels https://youtu.be/jXQzPHpgW84
*Rest as needed between sets
**Depending on the deadlift weight, this may require (2) barbells so it will roll easily.
-then
5x
1min Max Distance Prowler push @80% Bodyweight
Max Reps Pushups in one unbroken set
*Rest as needed
*Scale pushups to get at least 15 unbroken