Warm Up: 6 Mins
500 M Row Or 400 M Run
10 V-Ups
30 DU / Singles
10 Hanging Knee Raises w/ Twist
30 DU / Singles
1:00 / Side Samson or Couch Stretch

Core: 6 Mins
2 Rounds:
15/Side Banded Wood Chop
:30 Bicycle Crunch
:30 Plank (hardest variation possible)

Home WOD: 30 Mins
30 Min EMOM
Min 1: 12/9 Cal Row / Bike
Min 2: 15 Box Jumps (24/20)
Min 3: 15 Sit Ups

Metcon: 30 Mins
30 Min EMOM
Min 1: 12/9 Cal Row / Bike
Min 2: 15 Box Jumps (24/20)
Min 3: 15 Sit Ups

Elite Competition Class

Gymnastic Skill
On the 2:00 x 6 Rounds:
30 Heavy Rope Double Unders Or 60 DUs
Handstand Walk Obstacle Course

• If you have an obstacle that includes stairs and a ramp – use it
• In this case, alternate between the stairs and ramp every round (3 times each)
• If you don’t have this obstacle:
• You can construct an obstacle course that challenges you to climb up plates, around cones, etc…
• Complete a max distance regular handstand walk in the remaining time of the 2-minute window

Capacity Builder
On the 2:00 x 4 Rounds:
50m Yoke Carry (380/280)
7 Double Dumbbell Power Cleaans
Max Distance Double Dumbbell Bear Crawl – Video
Rx Dumbbells – 70’s/50’s

Conditioning
“Poker Face”
3 x AMRAP 5’s, Resting 5:00 between:

400m Buy-In, into AMRAP:
12 Front Squats (135/95)
6 Burpee Box Jump Overs (24″/20″)

400m Buy-In, into AMRAP:
9 Front Squats (155/105)
6 Burpee Box Jump Overs (24″/20″)

400m Buy-In, into AMRAP:
6 Front Squats (185/135)
6 Burpee Box Jump Overs (24″/20″)

STRATEGY

• With 5 minutes on and 5 minutes off, look to move with a purpose through these intervals
• Anytime there is rest built in, the goal is to avoid resting during the work portion
• Since the effort is 5 minutes long, there will still be some pacing involved
• The two places we’ll always be able to move today are the buy-in run and burpee box jump overs
• The station that we would likely have to stop on is the front squats
• That being said, look to maximze your time spent moving on the barbell
• Find a pace on the run and box that allows you to hold onto the front squats for ideally unbroken sets
• After finishing the first interval, you can use your score to guide your effort for the final two efforts
• With the reps slightly decreasing, look to keep your score within a few reps of each other from round to round

Pistol Conditioning
On the 4:00 x 1 Round:
45/30 Calorie Row + 20 Alternating Pistols

On the 3:00 x 2 Rounds:
30/24 Calorie Row + 20 Alternating Pistols

On the 2:00 x 3 Rounds:
15/12 Calorie Row + 20 Alternating Pistols

Swim Conditioning
Not for Time:
900m Tempo Swim

50m Light Pace, 50m Moderate Pace
50m Light Pace, 50m Moderate Pace
50m Light Pace, 50m Moderate Pace
50m Light Pace, 50m Fast Pace
50m Light Pace, 50m Fast Pace
50m Light Pace, 50m Fast Pace
50m Light Pace, 50m Moderate Pace
50m Light Pace, 50m Moderate Pace
50m Light Pace, 50m Moderate Pace

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 Meters 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 Press in Split, 3 Split Jerks
3 Split Jerks

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

A.
Every 90 seconds, for 9 minutes (6 sets):
Muscle Snatch x 2 reps @ 60-70% of 1-RM Snatch

Note: The goal of this is to get 4 working sets in. Start the first 2 sets a little lighter and work up to a weight that is challenging for 2 reps but to where the speed on the bar is still very good.

B.
Every 2 minutes, for 10 minutes (5 sets):
Split Jerk with a 3 second pause in catch

*Sets 1-3 = 2 reps @ 65-70%
*Sets 4-5 = 2 reps @ 70-75%

C.
Every 2 minutes, for 8 minutes (4 sets):
Snatch Pull + 6 second lowering phase x 2 reps @ 90% of 1-RM Snatch

D.
Two sets of:
Hip Extension on GHD Machine x 15 reps
Prone Plank x 90 seconds
Rest 60 seconds

*Place a barbell or plate on your back if possible for the Hip Extension.

E.
Three sets of:
Farmers Carry x 60 feet
Pull-Ups x 10 reps
Rest as needed

Choose a pair of DB’s, KB’s, or Farmers Walk handles that are challenging for you. If you can’t load up a weight that is challenging for you, just walk very slow.

Performance Power Training

Active Rest Day
4x
Assault bike 4 minutes @55-65 rpms
1 min situps
-then…STRETCH!
-OR-
10 Rounds
Max reps Double KB Swings
Max reps Bench Press @bodyweight
*rest 2 minutes between rounds
-then
5x
8 weighted dips
20 bandy curls
5x
8 chinnups
20 bandy pushdowns