Come by for the RMTD tomorrow to watch some of our Hooligans represent the green and gold! Maxline will be hosting our after party following the final workout.

Warm Up: 6 Mins
3 Rounds
150 M Row
10 Tuck Jumps
10 Sit Ups
30 Second Frog Stretch

Mobility: 6 Mins
90 Sec / Side LAX Roll Hip Flexors
90 Sec / Side Couch Stretch

Core Strength: 12 Mins

4 Round Rotating Tabata 20:10

Bicycle Crunches
Plate Russian Twists
OH Plate Sit Ups
Hollow Hold w/ plate OH

Then 2 Min Plank Hold

Metcon: 18 Mins
10-20-30
Deadlifts Rd1-225/155 Rd2-185/135 Rd3-135/95
KB or DB Goblet Lunges Lunges (50/35) (10/leg, 20/leg, 30/leg)
Box Jumps (24/20)

Elite Competition Class

Overhead Squat
Build to a 15-Rep Max

Alternating On the Minute x 12 (6 Rounds):
Even Minutes – 6 Dumbbell Squat Snatches
Odd Minutes – 18/14 Calorie Ski Erg
Climb in load to a heavy.

Conditioning
5 Rounds For Time:
400 Meter Run
15 Overhead Squats (95/65)
Wearing a (20/14) Weight Vest

Body Armor
3 x 12 Bulgarian Split Squats (Each Leg)
3 x 18 Barbell Good Mornings
3 x 100 Meter Kettlebell Front Rack Carry

Swimming
5 Rounds:
100 Meter Freestyle
Rest 1 Minute Between Efforts.

Brother Bros Barbell Club

Friday (Session Three)
A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Split Jerk Position x 5 reps

Build over the course of the 4 sets.

B.
Every 3 minutes, for 15 minutes (5 sets):
3 Cleans + 1 Jerk

*Sets 1-3 = 1 rep @ 72.5% of 1-RM Clean & Jerk
*Sets 4-5 = 1 rep @ 77.5% of 1-RM Clean & Jerk

(Perform 3 cleans, dropping the bar each rep, and after the last clean perform a jerk)

C.
Every 2 minutes, for 14 minutes (7 sets):
Front Squat

*Sets 1-3 = 3 reps @ 65%
*Sets 4-5 = 3 reps @ 70%
*Sets 6-7 = 2 reps @ 75%

D.
Three sets of:
Barbell Lunge x 8 reps each leg
Stationary Dips x 8 reps
Rest 60 seconds

Performance Power Train

Friday, August 17th, 2018
Jet Fuel:
2x
Cocky walk https://youtu.be/iM-wFuIPjro
10 Squat Jacks https://youtu.be/NkFnRHx7TTI
10 Broad Jumps
20 Barbell Good morning (3 count down)
-mash

Major, Lift: Red: Deadlift
-then 2xAMRAP @80% of the days heaviest set
Wht/Blu: 1 ½ Squats https://youtu.be/T6cr2h0jiog
7×3 @50%
*Squat, come up halfway, go back down, then come up
Tempo Deadlift
5×4 @55%
*All reps fast up, 3 count slow back to the floor

GainCity:
– 3x 30 seconds each side, KB Single arm Banded marches https://youtu.be/1gKRfffltxY
-100 KB swings AHAP in as few sets as possible
*This is not for time. Get as many in each set as you can and recover. If you get more than 20, it’s too light.

Afterburner:
Each for time:
50/35 Cal Row
*rest 3 mins
50 Ball Slams
*Dont pace it! Get it done Aggressively!