Warm Up: 6 Mins
2 Rounds – :30 Each
Air Squat
Broad Jumps
DU
Then:
7 OHS
7 Power Snatch
7 Squat Snatch

Home WOD: 35 Min Cap
“Dia”
188 DU
Then 5 Rounds:
7 Snatches (135/95) OR 10 Alt. DB Devils Press (50/35)
4 Muscle Ups OR 8 Strict Dips
20 Box Jumps (30/24) OR Tuck Jumps

Metcon: 35 Min Cap
“Dia”
188 DU
Then 5 Rounds:
7 Snatches (135/95)
4 Muscle Ups / 8 Strict Dips
20 Box Jumps (30/24)

Elite Competition Class

Field Conditioning
400 Meter Warm-Up

Every 7 Minutes x 3 Rounds:
20 Meter Shuttle
40 Meter Shuttle
60 Meter Shuttle
80 Meter Shuttle
100 Meter Sprint

• The workout flows like this:
• 20 Meter Shuttle: 10 Meters Out + 10 Meters Back
• 40 Meter Shuttle: 20 Meters Out + 20 Meters Back
• 60 Meter Shuttle: 30 Meters Out + 30 Meters Back
• 80 Meter Shuttle: 40 Meters Out + 40 Meters Back
• 100 Meter Sprint: 100 Meter Straight Sprint
• You can set-up cones for each distance or complete on a pre-marked field
• Record your time for each of the 3 rounds
• Your score will be the slowest of the 3 efforts

Back Squat “3-6-12”
3 Reps @ 109% of 10RM Back Squat
6 Reps @ 102% of 10RM Back Squat
12 Reps @ 94% of 10RM Back Squat

Clean and Jerk Primer [On the 0:00]
On the 2:00 x 4 Sets:
1 Low Hang Clean Pull
1 Low Hang Clean High Pull
1 Low Hang Squat Clean
2 Split Jerks

Set 1: 50% of 1RM Clean and Jerk
Set 2: 55% of 1RM Clean and Jerk
Set 3: 60% of 1RM Clean and Jerk
Set 4: 65% of 1RM Clean and Jerk

Clean and Jerk Complex [On the 10:00]
On the 2:00 x 5 Sets:
2 Low Hang Squat Cleans
1 Push Jerk
1 Split Jerk

Set 1: 70% of 1RM Clean and Jerk
Set 2: 74% of 1RM Clean and Jerk
Sets 3-5: 74-85% of 1RM Clean and Jerk

Conditioning
“Floor It”
On the 5:00 x 5 Rounds:
100′ Handstand Walk
5 Squat Clean Thrusters (185/135)
15/12 Calorie Assault Bike

HANDSTAND WALK

• Choose a distance that you can clear in about 1 minute or just practice

Odd-Object Conditioning
For Time:
30 Toes to Bar
20 Calorie Row
10 D-Ball Cleans (150/100)

Rest 1 Minute

15 D-Ball Cleans (150/100)
20 Calorie Row
30 Toes to Bar

Body Armor
3 Sets: 21 Glute Bridges
3 Sets: 15 Kettlebell Romanian Deadlifts (70’s/53’s)
3 Sets: 9: Barbell Good Mornings

Brother Bro’s Barbell Club

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

3 Rounds:
5 Pull-Ups + 5 Pushups + 5 Air Squats + 5 Lunges

1 Round:
Hold bottom of Air Squat for 60 Seconds

With empty bar:
5 Deadlift, 5 Muscle Cleans, 5 Press In Split
3 Power Cleans, 3 Jerk Grip Overhead Squats
3 Press in Clean, 3 Press in Split
3 Clean & Jerks
3 Clean & Jerks

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

A.
Every 2 minutes, for 6 minutes (3 sets):
Press in Clean (Sots Press) x 4 reps
Press in Split x 4 reps

Build over the course of the 3 sets.

B.
Every 2:30, for 10 minutes (4 sets):
(Clean + Front Squat + Jerk) x 2 reps

*Sets 1-2 = @ 75% of 1-RM Clean & Jerk
*Sets 3-4 = @ 80% of 1-RM Clean & Jerk

(Do a Clean + Front Squat + Jerk. Drop the bar. Then, do a Clean + Front Squat + Jerk)

At the 12 minute mark. . .

Every 2 minutes, for 6 minutes (3 sets):
Clean & Jerk x 1 rep @ 85-90% of 1-RM Clean & Jerk

C.
Every 3:30, for 14 minutes (4 sets):
Back Squat x 7 reps @ 85-90% of your 7-RM Back Squat weight

Start the first 2 sets at 85%. If you’re confident you can do the last sets at 90%, go up. If not, stay at 85% for the last 2 sets.

*If you don’t know your 7-RM Back Squat, establish that today instead of doing these sets

D.
Three sets of:
Bench Press x 8 reps
V-Ups x 40 seconds
Barbell Bicep Curls x 15 reps
Rest as needed

Build in weight as you go for the Bench Press.

Performance Power Training

Friday, July 17th, 2020

Pre-Flight: Squats n deads, sleds, n burpees

Jet Fuel:
5 mins of shuttle runs. (5yds, 10yds)
Start slow, work up in speed as time progresses. Give just enough rest in between attempts to recover enough to be explosive.
-mash

Major, Lift: Red: Deadlift
-then 2xAMRAP @80% of the days heaviest set
Wht/Blu: Squat
7×2 @55%
4×1 @60%
Deadlift
7×1 @60%

GainCity:
4x
Backpack sled drag
*40yds down and back
*Drag the sled forward on the way there, drag the sled backwards on the way back.
25 Situps

Afterburner: https://youtu.be/3bVmHnjEYBM
10x
1 MB Throw
4 burpee lat box jump over
Sprint and retreive the ball
Rest 1:1 between rounds OR in partners, 1 work, 1 rest