Warm Up: 5 Mins
200 M Run
10 Air Squats w/ 2 second pause
10 Front Squats – barbell
10 Power Snatch – barbell
10 / side OH barbell lunge
200 M Run

Strength: 15 Mins
Front Squats – 5 Min Warm Up
10 @ ~72%
8 @ ~77%
6 @ 80%+
6 @ 80%+

Home WOD: 18 Min Cap
Same as Metcon

Metcon: 18 Min Cap
3 Rounds For Time:
600 M Run
12 Right Arm DB Snatch (50/35)
12 Right Arm Overhead DB Lunges (50/35)
12 Left Arm DB Snatch (50/35)
12 Left Arm Overhead DB Lunges (50/35)

Elite Competition Class

Conditioning
2K Row

Squat Snatch Complex
On the 1:30 x 5 Sets:
Pausing Hang Squat Snatch
Pausing Low-Hang Squat Snatch
Hang Squat Snatch
Low-Hang Squat Snatch

Set 1: 50% of 1RM Snatch
Set 2: 55% of 1RM Snatch
Set 3: 60% of 1RM Snatch
Sets 4-5: 65-70% of 1RM Snatch

Front Squat
3 Sets of 2 @ 70% of 1RM
2 Sets of 2 @ 75% of 1RM

Midline
Accumulate the totals:
6:00 DBall Hold (150/100)
4:00 Freestanding Handstand
2:00 L-Sit on Rings

DESCRIPTION

• This midline piece features 3 static holds that will challenge the upper body and core
• You can partition these however you see fit
• For Example:
  6 Rounds:
  60 Second D-Ball Hold (Bear Hug at Chest)
  40 Second Freestanding Handstand Hold
  20 Second L-Sit Hold on Rings
• The freestanding handstand hold will likely be the most challenging of the 3 movements from a skill perspective
• Some common modifications are:
• Reduce the overall time
• Accumulate 4 minute handstand hold against the wall
• Accumulate 4 minutes of “”practice”” instead of actual time spent holding

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 DB Presses each 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 5 reps

Followed by….

Every minute, on the minute, for 3 minutes (3 sets):
Hip Muscle Snatch x 2 reps

*The goal here is just to use it as a positional warmup, not intended for heavy weight.

B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch

*Set 1 = 2 reps @ 70%
*Set 2 = 2 reps @ 75%
*Set 3 = 1 rep @ 80%
*Set 4 = 1 rep @ 85%
*Set 5 = 1 rep @ 90%
*Set 6 = 1 rep @ 95%
*Set 7 = 1 rep @ 98%+
*Sets 8-10 = 1 rep @ 101%+

The goal today is to find a 1-RM Snatch. Limit yourself to 3 misses.

C.
In 16 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 4-5 reps @ 7-RM weight

*Aim for 5 reps, but, if you only get 4 reps that’s ok!

D.
Three sets of:
Chinups x 6 reps
Bent Over Row x 8 reps
Glute Ham Raise x 6-8 reps
Rest 30 seconds

Performance Power Training

Pre-Flight:
Bandy bench, tempo bench, speed bench, good ol bench. Then we get some sled rows, and bring back ropes and jump ropes

Jet Fuel:
Tabata alternating:
Pushups
Band Pull Aparts
Pull up Bar hang
**3 rounds each**
-then
Mash

Major, Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Tempo/Speed Bench vs Bands
6×4 @55%
4×4 @60%
*First rep, 3 count down, 2 count pause, fast up. All subsequent reps, FAST!
*Use bands for all sets.
If you dont have power racks, the band goes under the bench and around the bar. Use DB or KB on the legs of the bench to keep it down on the ground.

GainCity:
3×10 Tempo Chinnups -3 count lower -all 10 unbroken
(Make it so it is easy to get chin over the bar i.e. a box, or jumping).
3x100ft
Sled Drag Rows Heavy
3×15 DB Hammer Curls
3×15 DB Tricep Kickbacks

After Burner:
10 min Max Rounds
5 Toes To Bar
10 Pullups
50 Double Unders