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

Mobility: 10 Mins
2:00 / Side Roll T-Spine
2:00 / Side Banded Hip Stretches or rolling

Strength: 15 Mins
10 Min EMOM
Min 1-3 = 3 Power Snatch + 1 Squat Snatch
Min 4-6 = 1 Power Snatch + 1 Squat Snatch
Min 7-10 = 1 Squat Snatch
*Build up to 85-90%. Use the first few minutes to focus on technique and cycling

Home WOD: 8 Mins
On an 8:00 Clock:
0:00-2:00 = 200 M Run + 20 KBS (53/35)
2:00-4:00 = 50 DU (100 singles) + 20 Alternating DB Snatch (50/35) – cap jump rope at :45
4:00-6:00 = 200 M Run + 20 KBS (53/35)
6:00-8:00 = 50 DU (100 singles) + 20 Alternating DB Snatch (50/35) – cap jump rope at :45

Metcon: 8 Mins
On an 8:00 Clock:
0:00-2:00 = 250/200 M Row + 20 KBS (53/35)
2:00-4:00 = 50 DU (100 singles) + 20 Alternating DB Snatch (50/35) – cap jump rope at :45
4:00-6:00 = 250/200 M Row + 20 KBS (53/35)
6:00-8:00 = 50 DU (100 singles) + 20 Alternating DB Snatch (50/35) – cap jump rope at :45

Elite Competition Class

Odd-Object Sprint
For Time:
100 Meter Sled Push (Bodyweight)
100 Meter Farmers Carry (80’s/55’s)
15 Ring Muscle-ups
200 Meter Sandbag Carry (150/100)

DESCRIPTION

• This odd-object workout surrounds ring muscle-ups with some “”grunt work”” style movements
• You’ll work through these 4 stations just one time each
• The inteded time range for this workout is between 7-15 minutes
• See the “”subs”” section for a list of modifications based on equipment availability

Capacity Builder
[On the 0]: 21 Power Cleans (135/95)
[On the 2]: 21 Box Jump Overs (30″/24″)
[On the 4]: 21 Front Squats (135/95)
[On the 6]: 21 Power Cleans (135/95)
[On the 8]: 21 Box Jump Overs (30″/24″)
[On the 10]: 21 Front Squats (135/95)
[On the 12]: 21 Power Cleans (135/95)
[On the 14]: 21 Box Jump Overs (30″/24″)
[On the 16]: 21 Front Squats (135/95)

DESCRIPTION

• With rest built into this capacity builder, look to get outside your comfort zone with big, fast sets
• You’ll have 2 minutes to complete each of the 9 stations
• After finishing the work, you’ll rest with whatever time remains in the 2 minute window
• In order to ensure enough rest and the proper stimulus, cap each window at 1:30
• Record the time it takes to complete the 21 reps at each station
• Your score will be the sum total of all 9 times

BARBELL MOVEMENTS

• Choose one weight for both of these barbell movements, based on the one that is more challenging for you
• These should be light-moderate loads that you could cycle for 30+ reps unbroken when fresh
• Within the workout, these sets are ideally completed with 1 break maximum
• Like the power cleans, the front squat will also start with the bar on the ground instead of in a rack

Conditioning
“Slumber Party”
For Time:
20 Push Jerks (205/145)
40/30 Calorie Assault Bike
8 Rounds of “”Mary””
40/30 Calorie Assault Bike
20 Push Jerks (205/145)

“”MARY””

• “Mary” is a more advanced relative of “Cindy”
• 1 Round of “Mary”:
  5 Handstand Push-ups
  10 Alternating Pistols
  15 Pull-ups
• Let’s choose a rep number or variation that allows you to complete the handstand push-ups in 1-2 sets each round

Body Armor
Not For Time:
1,000 Meter Row
18 Bench Press (185/125)
1,000 Meter Row
15 Bench Press (205/135)
1,000 Meter Row
12 Bench Press (225/145)

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 Meter 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 Power Snatch + 3 Power Cleans
3 Power Cleans + 3 Power Jerks

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

A.
Every 90 seconds, for 9 minutes (6 sets):
Hang Power Snatch x 2 reps

*Sets 1-3 = @ 75% of 1-RM Power Snatch
*Sets 4-6 = @ 80% of 1-RM Power Snatch

B.
Every 2 minutes, for 10 minutes (5 sets):
Hang Power Clean + Power Jerk x 2 reps

*Sets 1-3 = @ 75% of 1-RM Power Clean
*Sets 4-5 = @ 80% of 1-RM Power Clean

C.
In 13 minutes, establish a 5-RM Push Press

D.
Every 3 minutes, for 9 minutes (3 sets):
Deadlift x 10 reps @ 80-85% of 10-RM Deadlift weight

*If you don’t know your 10-RM Deadlift, establish that today instead of doing these sets.

E.
Three sets of:
Front Rack Barbell Lunges x 5 reps each leg
Dips x 10 reps

Aim for 2 heavy working sets.

Performance Power Training

Wednesday, July 8th, 2020
Active Rest Day
Row easy pace for 20minutes
-then…STRETCH!
-OR-
HUMPDAY PUMPDAY!!
20-18-16-14-12-10-8-6-4-2
Squat @bodyweight
10-9-8-7-6-5-4-3-2-1
Bench Press @bodyweight
*every 2 minutes
(3) stone 2 shoulder OR Sandbag over shoulder OR power clean @bodyweight