We are still planning to be at City Park at 1:30 for the BBQ and game day! Keep an eye on the weather though. We may need to change plans and host the event at DNR. Updates will be posted on the FB event page on Saturday
Warm Up: 6 Mins
MB Warm Up
Strength: 15 Mins
3 x 8 / Leg DB or KB Side Lunges
10 / Direction Hanging Knee Circles
1 Min M.E Bicycle Crunches
1 Min Rest Between Each Movement
Metcon: 16 Mins
Rotating Tabata (45:15)
Wallballs
V-Ups
Deadlift (135/95)
Box Jumps (24/20)
Elite Competition Class
1. Box Front Squat
On the Minute x 10 – 1 Repetitions
Building to a Heavy
2. Power Clean + Front Squat + Push Jerk
Build to a Heavy Complex
3. “Wise Men”
AMRAP 3:
Macho Man (135/95)
Rest 3 Minutes
AMRAP 3:
Macho Man (155/105)
Rest 3 Minutes
AMRAP 3:
Macho Man (185/135)
1 Macho Man Complex:
3 Power Cleans, 3 Front Squats, 3 Push Jerks
4. Conditioning
For Time:
30 Dumbbell Burpee Box Step Overs (50’s/35’s) (24/20)
50/35 Calorie Ski Erg
30 Dumbbell Burpee Box Step Overs (50’s/35’s) (24/20)
5. Recovery Bike
40 Minute Effort
Brother Bros Barbell Club
Friday (Session Three)
A.
Every 90 seconds, for 4:30 (3 sets):
Press in Receiving Position x 5 reps
Build over the course of the 3 sets.
Followed by…
Every minute, on the minute for 6 minutes (6 sets):
Snatch Grip Behind The Neck Power Jerk + Overhead Squat x 1rep
Build over the course of the 6 sets.
B.
Every 2 minutes, for 24 minutes (12 sets):
Snatch
*Set 1 = 2 reps @ 75%
*Set 2 = 2 reps @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep @ 94%
*Set 6 = 1 rep @ 80%
*Set 7 = 1 rep @ 85%
*Set 8 = 1 rep @ 90%
*Set 9 = 1 rep @ 94%
*Sets 10-12 = 1 rep @ 80-85%
C.
Every 2 minutes, for 10 minutes (5 sets):
Power Clean + Power Jerk x 1 rep @ 80-85% of 1-RM Power Clean & Power Jerk
D.
Every 2 minutes, for 14 minutes (7 sets):
Back Squat
*Sets 1-4 = 1 rep @ 90%
*Sets 5-7 = 3 reps @ 85%
Performance Power Train
Friday, July 27th, 2018
Jet Fuel:
High Knees
Butt Kickers
Toy Soldiers
Side Shuffles/Burpees:
-then
Find max height seated one leg box jump (each)
*Jump off of both feet, land on one foot
*after max height is found, perform 3×5 each leg
-mash
Major, Lift: Red: Deadlift
-then 2xAMRAP @80% of the days heaviest set
Wht/Blu: Speed Squats vs Bands/Speed Deadlifts
Speed Squats vs bands
8×4 @45%
Speed Deadlifts
5×2 @50%
GainCity:
4×5 BB Good morning AHAP
100 empty barbell walking lunges
*Dont put the bar down! It can be done. Be stronger than your mind’s weakness
Hip Circle Party
Afterburner:
7 Rounds:
Max Effort 20/12 cal Assault bike
*Rest as needed between efforts
