Warm Up: 6 Mins
2 Rounds:
10 Air Squats
10 Banded Press Downs
10 Front Squats
10 Burpees

Strength: 15 Mins
10:00 to complete:
Front Squats: 10-8-6-6
*Start at 70% and build

Mobility: 5 Mins
2:00 / Side Hamstring Smash or Hip ROM

Home WOD: 15 Min Cap
3 Rounds For Time:
6 Squat Cleans (185/125 or 75%)
12 Alt. Single Arm DB Devils Press (50/35)
18 C2B Pull Ups OR 12/Side Bent Over DB Rows

Metcon: 15 Min Cap
3 Rounds For Time:
6 Squat Cleans (185/125 or 75%)
12 Alt. Single Arm DB Devils Press (50/35)
18 C2B Pull Ups

Elite Competition Class

Pegboard Conditioning
For Time [12 Minute Time Cap]:
9 Pegboards

Every 3 Minutes [Starting at 0:00]:
30′ Handstand Walk O-Course (Ramp)
18 Alternating Pistols
30′ Handstand Walk O-Course (Stairs)

DESCRIPTION

• Starting the day with some triplet intervals that focus primarily on pegboard climbs under fatigue
• You’ll complete the 3 listed stations for time and then rest with whatever time remains in the 4-minute window
• Rounds begin on the [0:00-4:00-8:00-12:00-15:00]
• To ensure you have enough rest time and get the right stimulus, we want these rounds to take no longer than 3:30
• The rough timeline to meet this stimulus looks as follows:
• Row: Sub 1:50
• Double Unders: 40 Seconds or Less
• Pegboards: 1 Minute or Less
• Cap these rounds at 3:30 or adjust reps/movements to accomplish this
• Record your time for each set, as your final score will be the slowest time of the 5 rounds

SUBS

PEGBOARD CLIMB

• 2 Legless Rope Climb (Up & Down)
• 4 Regular Rope Climbs
• 9 Strict Chest to Bar Pull-ups
• 15 Strict Pull-ups

Snatch Primer [On the 0:00]
On the 2:00 x 4 Sets:
1 Low Hang Snatch Pull
1 Low Hang Snatch High Pull
1 Low Hang Squat Snatch
1 Overhead Squat

Snatch Complex [On the 10:00]
On the 1:30 x 7 Sets:
1 Low Hang Squat Snatch
1 Overhead Squat

Set 1: 66% of 1RM Snatch
Set 2: 69% of 1RM Snatch
Sets 3-5: 72% of 1RM Snatch

DESCRIPTION

• This piece is also a repeat, as we climb 3% over last week
• The focus of this piece is to keep the bar close to the body as your navigate the knees
• These 4 reps are designed to be completed without letting go of the bar
• “”Low Hang”” is defined as just below the knee
• Rounds begin every 2 minutes [0:00-2:00-4:00-6:00-8:00] “

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

Rest 2 Minutes Between Sets

Conditioning
“Jackie Legs”
For Time:
70/50 Calorie Row
30 Ring Muscle-ups
50 Overhead Squats (135/95)

Odd-Object Conditioning
3 Rounds:
15/12 Calorie Echo Bike
50′ Yoke Carry (460/320)

Rest 30 Seconds

15/12 Calorie Echo Bike
100′ Handstand Walk

Rest 2 Minutes

Midline
3 Giant Sets:
100′ Single Dumbbell Overhead Carry (Left)
:15 Second L-Sit Hold
100′ Single Dumbbell Overhead Carry (Right)
:15 Second L-Sit Hold

Rest as Needed Between Sets

Brother Bro’s Barbell Club

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

3 Rounds:
20 Meter Single Arm DB Overhead Lunge + 10 Single Arm DB Presses Per Arm + 10 DB Goblet Squats

With empty bar:
5 Deadlift, 5 Press, 5 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 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 4 minutes (4 sets):
Drop Snatch x 2 reps

B.
Every 90 seconds, for 9 minutes (6 sets):
Halting Snatch Deadlift + Snatch

*Sets 1-3 = 1 rep @ 80% of 1-RM Snatch
*Sets 4-6 = 1 rep @ 85% of 1-RM Snatch

(Perform a snatch pull to mid thigh with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a snatch)

At the 11 minute mark…

Every 90 seconds, for 4:30 (3 sets):
Snatch x 1 rep @ 85-90% of 1-RM Snatch

C.
In 17 minutes, establish a 7 Rep Max Back Squat

Rest 3 minutes upon completion of the set, then, begin:.

Every 3:30, for 7 minutes (2 sets):
Back Squat x 10 reps @ 80-85% of 7-RM weight

D.
Three sets of:
Chin-Ups x 8 reps
Bent Over Barbell Row x 8 reps
Romanian Deadlift x 8 reps
Rest as needed

Performance Power Training

Monday, July 13th, 2020
Pre-Flight:
Standard issue bench day, accessorizing with back, arms and shoulders. Tabata burner at the end.

Jet Fuel:
3x
20 Jumping Jacks
10 Ring Rows
:30 Wall chest throws https://youtu.be/VRRGIuxY_L4 (work on stable body position and explosive throws)
-then
Mash

Major, Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Bench Press
8×4 @55%
4×2 @65%

GainCity:
-Secondary BB movement:
Floor Press https://youtu.be/ty4-FuDLJ_w
4×5 heavy
-CSR (chest supported rows)

4×12 https://youtu.be/F3ZIJWxuVxI
-Band pull aparts
100
After Burner:
7 min Max rounds:
10 Burpee (regular)
10 Supinated Ring Rows (regular ring row but palms are turned toward the athletes face.
20 DB Push Press+10lbs