Warm Up: 6 Mins
200 M Run
10 KBS
50 DU / Jump Ropes
200 M Run
1:00 / Side Samson Stretch

Mobility: 6 Mins
2:00 / Side Banded Ankle Distraction or Roll
1:00 / Side Calf Stretch

Home WOD: 28 Min Cap
For Time:
1 Mile Run
40 Alt. DB Snatch (50/35)
800 M Run
30 Alt. DB Snatch (50/35)
400 M Run
20 Alt. DB Snatch (50/35)

Metcon: 28 Min Cap
For Time:
1 Mile Run
40 Alt. DB Snatch (50/35)
800 M Run
30 Alt. DB Snatch (50/35)
400 M Run
20 Alt. DB Snatch (50/35)

Elite Competition Class

Gymnastic Conditioning
For Time:
9 Strict Ring Muscle-ups
18 Alternating Dumbbell Squat Snatches (50/35)
7 Strict Ring Muscle-ups
14 Alternating Dumbbell Squat Snatches (70/50)
5 Strict Ring Muscle-ups
10 Alternating Dumbbell Squat Snatches (100/70)

WORKOUT BRIEF

DESCRIPTION

• “”Battleship”” is a simple and effective triplet workout that combines jumping lunges and dumbbell movements.
• The intended time range for this workout is between 9-13 minutes [~1:40-2:30 Rounds]

DOUBLE DUMBBELL THRUSTERS

• With a dumbbell in each hand you will pass through a full squat and press on each rep.
• Choose a weight that is challenging, but one that you can likely complete unbroken throughout
• You are able to squat clean the first rep of each set

Back Squat
3 reps
6 reps
12 reps

Clean and Jerk Primer [On the 0:00]
On the 1:30 x 5 Sets:
2 Muscle Cleans
2 Tall Squat Cleans
1 Push Jerk
1 Split Jerk
*Starting at 0:00, perform the complex every 1:30 for 5 sets.

Clean and Jerk Complex [On the 10:00]
On the 2:00 x 5 Sets:
1 Low Hang Power Clean
1 Push Jerk
1 Low Hang Squat Clean
1 Split Jerk
*Starting at 10:00, perform the complex every 2:00 for 5 sets.

Conditioning
“Battleship”
5 Rounds For Time:
10 Front Squats (185/135)
20/15 Calorie Row

Odd-Object Conditioning
For Time:
35/30 Calorie Ski Erg
7 D-Ball Over Yoke (150/100)
25/20 Calorie Ski Erg
7 D-Ball Over Yoke (150/100)
15/10 Calorie Ski Erg
7 D-Ball Over Yoke (150/100)

Directly Into…

33 Meter Yoke Carry (360/240)
33 Meter Yoke Carry (460/340)
33 Meter Yoke Carry (560/400)

Body Armor
Alternating On the Minute x 12 (4 Rounds):
Minute 1: 9 Pausing Hip Extensions
Minute 2: 15 GHD Sit-ups
Minute 3: 21 Kettlebell Russian Twists

Brother Bro’s Barbell Club

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

3 Rounds:
8 Jumping Air Squats + 8 Pushups + 8 Jumping Lunges

With empty bar:
5 Front Squat, 5 Deadlift, 5 Press In Split
5 Muscle Cleans, 3 Front Squat
5 Power Cleans, 3 Front Squat
5 Clean & Jerks

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

A.
Every 2 minutes, for 8 minutes (4 sets):
Tall Clean x 2 reps
Tall Jerk x 2 reps

Build over the course of the 4 sets. These are warmup / positional exercises, the focus is not on heavy weight.

B.
Every 2:30, for 10 minutes (4 sets):
(2 Cleans + 2 Front Squats + 1 Jerk) x 1 rep

*Sets 1-2 = @ 65% of 1-RM Clean & Jerk
*Sets 3-4 = @ 70% of 1-RM Clean & Jerk

(Perform a clean, drop the bar, perform another clean, followed by 2 front squats & 1 jerk)

At the 12 minute mark. . .

Every 90 seconds, for 3 minutes (2 sets):
Clean & Jerk x 1 rep @ 75-80% of 1-RM Clean & Jerk

C.
Every 3:30, for 14 minutes (4 sets):
Back Squat x 10 reps @ 85% of your 10-RM Back Squat weight

*if you don’t know your 10-RM Back Squat, establish that today instead of doing these sets

D.
Three sets of:
Close Grip Bench Press x 8 reps
L-Sit x 15-20 seconds
Rest 1:30 between sets

Build in weight as you go for the Bench Press. You should be warm enough to jump in and use the first set as your “Warm Up” set. Aim for 2 heavier working sets after that.

Performance Power Training

Friday, July 3rd, 2020

Pre-Flight: Fun mash of squats, deads and weighted step ups and RDL’s. It’s a classic leg day.

Jet Fuel:
Row 500
-then
2x100m row time trial
*100m AFAP!! Rest 2mins between attempts
-mash

Major, Lift: Red: Deadlift
-then 2xAMRAP @80% of the days heaviest set
Wht/Blu: Deadlift/Squat
2 Position Deadlift https://youtu.be/hckzt5B8qLk
7×2 @50%
*1st rep, 1 count pause at knees, 2ns rep, fast
Squat:
6×4 @65%

GainCity:
Single Arm DB Stepups https://youtu.be/iot6Ii4_W3w
3×8 (each) (do not alternate. All 8, then switch legs)
DB RDL https://youtu.be/MTaelOeeIxk
3×12 (db in both hands)

Afterburner:
https://youtu.be/IXppaoSjPTQ
3xMax Reps Superset:
Max Reps KB Swing (eye level)
Max Reps Goblet Squats
*Rest 1min between supersets