Warm Up: 5 Mins
5 Kick Ups or :30 HS Hold
10 Kip Swings
200 M Row
10 KBS
10/Side Single Arm KB Strict Press

Strength: 10 Mins
HSPU 4 x 10 on the 2:00
*Create a challenging stimulus for each set. Strict / kips / negatives, etc

Mobility: 5 Mins
2:00 / Side Lat Smash or Shoulder ROM

Home WOD: 16 Mins Cap
On a 16:00 Clock Complete 2 Rounds of the following:
0:00-2:00 25 Burpees
2:00-4:00 30 Pull Ups / Bent Over Rows
4:00-6:00 25 Burpees
6:00-8:00 30 KB or DB Swings

Metcon: 16 Mins
On a 16:00 Clock Complete 2 Rounds of the following:
0:00-2:00 30/24 Cal Row or Bike
2:00-4:00 30 Pull Ups
4:00-6:00 30/24 Cal Row or Bike
6:00-8:00 30 Russian KBS (70/53)

Elite Competition Class

Capacity Builder A
[On the 0:00]
On the 2:00 x 5 Rounds:
Round 1: 1 L-Sit Rope Climb, 10 Deadlifts
Round 2: 1 L-Sit Rope Climb, 8 Deadlifts
Round 3: 1 L-Sit Rope Climb, 6 Deadlifts
Round 4: 1 L-Sit Rope Climb, 4 Deadlifts
Round 5: 1 L-Sit Rope Climb, 2 Deadlifts

Capacity Builder B
[On the 10:00]
For Time:
45/30 Calorie Assault Bike
30 Ring Muscle-ups
45/30 Calorie Assault Bike

Conditioning
“Dirt Devil”
On the 4:00 x 5 Rounds:
5 Devil Presses (50’s/35’s)
10 Over-and-Back Hops Over Dumbbells
15 Double Dumbbell Squats (50’s/35’s)
10 Over-and-Back Hops Over Dumbbells
5 Devil Presses (50’s/35’s)

STIMULUS

DESCRIPTION

• Working through 5 fast paced intervals for todays main conditioning piece
• You’ll complete the listed work for time and rest until the next 4-minute window begins
• For Example: If the work takes you 3 minutes, you’ll have 1 minute to rest before the next round starts
• To help maintain intensity, these rounds should take 3 minutes or less – giving you at least 1 minute of rest
• Record your time for each interval, as your final score is the slowest of the 5
• Rounds begin on the [0-4-8-12-16]

DUMBBELL MOVEMENTS

• Let’s choose one dumbbell weight for both weighted movements today
• This weight will likely be chosen off the more difficult movement, the Devil’s Press
• This station combines a dumbbell burpee with a double dumbbell snatch
• There is no pause at the shoulders on the way up, as the weight should travel overhead in one fluid motion
• Choose a moderate weight that allows you to complete the 5 reps in around 30-45 seconds

OVER-AND-BACK HOPS OVER DUMBBELLS

• You’ll hop over 1 dumbbell for this station
• Over and back is equal to 1 rep [20 total hops]

Odd-Object Conditioning
For Time:
2 Mile Run
50 Single Dumbbell Pistols (50/35)
30 Axel Bar Power Cleans (175/115)

KILOS
Pistols: 22.5/15
Power Cleans: 80/52

Body Armor
4 Giant Sets:
40 Banded Good Mornings
20 Bulgarian Split Squats
10 Pausing Weighted Glute Bridges

Rest 2 Minutes Between Sets

Brother Bro’s Barbell Club

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

3 Rounds:
10 Air Squats + 20 Meter Bear Crawl + 10 Lunges

With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
3 Power Snatch, 3 Power Cleans
3 Power Cleans, 3 Power Jerks

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

A.
Every 90 seconds, for 9 minutes (6 sets):
Hang Power Snatch x 2 reps

*Sets 1-3 = @ 70% of 1-RM Power Snatch
*Sets 4-6 = @ 75% of 1-RM Power Snatch

B.
Every 2 minutes, for 10 minutes (5 sets):
Hang Power Clean + Power Jerk x 2 reps

*Sets 1-3 = @ 70% of 1-RM Power Clean
*Sets 4-5 = @ 75% of 1-RM Power Clean

C.
Every 2 minutes, for 8 minutes (4 sets):
Push Press x 5 reps @ 70-75% of 1-RM Push Press

D.
In 16 minutes, build to a 10-RM Deadlift

E.
Every 2:30, for 7:30 (3 sets):
Front Rack Lunges x 6 reps each leg

Aim for 2 heavy working sets.

Performance Power Training

Wednesday, July 1st, 2020

Active Rest Day
Run/Walk or jog for 30 minutes.
-then…STRETCH!
-OR-
HUMPDAY PUMPDAY!!

24.4 Mins, Max Rounds:
7 DB Thrusters
4 Pullups (strict)
177.6m DB Farmer Carry

Girth Differential:
3×21’s Guns Salute (curls)
3xMax Reps Dips