Warm Up: 7 Mins
5:00 Circuit:
10 PVC Pass Throughs
10 Air Squats w/ pause
20 Banded Pull Aparts
10 Unloaded Barbell Thrusters
Then 1:00 / Side Pigeon Stretch

Core Strength: 8 Mins
2 Rounds:
15 / Side Banded Pallof Press
15 / Side Banded Rotations
:45 / Side – Side Planks
:45 Crossover Mountain Climbers

Mobility: 5 Mins
Hip Stretching / R.O.M

Home WOD: 20 Mins
20 Min AMRAP
8 DB Renegade Rows (4/side)
10 Push Ups
15 Air Squats
8 DB Renegade Rows (4/side)
15 DB Goblet Thrusters

Metcon: 20 Mins
“Artie” 20 Min AMRAP:
5 Pull Ups
10 Push Ups
15 Squats
5 Pull Ups
10 Thrusters (95/65)

Elite Competition Class

Hill Sprints
1 Mile Warming Effort

7 Sets:
75m Hill Sprint
Rest 2:00 between sets (walk to base)

1 x 75m Recovery Hill Jog

Gymnastic Capacity
15 Strict Ring Muscle-Ups
45 Strict Handstand Pushups
Rest 2:00
10 Strict Ring Muscle-Ups
30 Strict Handstand Pushups
Rest 1:00
5 Strict Ring Muscle-Ups
15 Strict Handstand Pushups

STRATEGY

STRICT RING MUSCLE-UPS

• We will want to try and complete these sets with stringing together reps.
• By doing this we can take advantage of the tension created between reps and apply it to the next rep.
• Quick singles are an option but may require more effort to start each rep from a true dead hang.

STRICT HANDSTAND PUSH-UPS

• Each rep will start at the top of the handstand push-up.
• We want to think speed off the ground as soon as our head touches the floor.
• The moment our head feels the ground, we press immediately. We don’t want to come to a dead stop.
• A slightly externally rotated hand position will help with our press. Think thumbs slightly pointed towards the wall.

Conditioning
“Four Eyes”
On the 4:00 x 6 Rounds:
200m Run
9 Toes to Bar
3 Bar Muscle-Ups
5-5-4-4-3-3 Hang Power Cleans

Athletes build in weight

STRATEGY

GENERAL

• There is no time score today, but we’re looking for a fast pace on each round
• Let’s train quick transitions and unbroken sets under fatigue
• Look to get your hands on the pull-up bar and barbell earlier than you want to
• It can be helpful to chalk up during your rest to avoid extra breaks during your work time
• As the weight gets heavier, adjust your transition speed from the gymnastics to the hang power cleans to still allow for unbroken s

Body Armor
5 Giant Sets:
21/15 Calorie Erg Bike
Handstand Walk O-Course (ramp)
15 GHD Sit-Ups
Handstand Walk O-Course (stairs)
9 Barbell Bench Press (195/125)
Rest 1:00 between sets.

Handstand Walk Conditioning

On the 2:30 x 4 Sets:
35 Heavy Rope Double-Unders
75′ Handstand Walk

STRATEGY

HEAVY ROPE DOUBLE UNDERS

• We want to try and hold the rope lightly using mostly only our thumb, index finger, and pinky finger.
• If we grip the handles too much, our shoulders will fatigue at a much faster rate. Think of it like holding a butterfly in your hand that you don’t want to crush.
• We want to match our breathing to the jumps.
  • We want to try to aim for a 4 jump inhale followed by a 2-3 jump exhale.

HANDSTAND WALK

• This is a great opportunity to practice quick transitions of two movements that are often paired together and go straight into the handstand walk.
• We want to grip the floor with our fingers to give us multiple balance points as we move across the floor.
• This is another great opportunity to practice our breathing when upside down.

Odd-Object Conditioning
For Time:
800m Double DB Farmers Carry (70’s/50’s)
On the Minute, to include the 0:00:
3 Dumbbell Power Cleans

Brother Bro’s Barbell Club

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

3 Rounds:
10 Air Squats + 5 Inchworm Pushups + 10 Lunges

With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Power Cleans
3 Power Snatch, 3 Power Cleans
3 Push Press, 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):
Power Snatch x 2 reps @ 80% of 1-RM Power Snatch

B.
Every 2 minutes, for 14 minutes (7 sets):
Power Clean + Power Jerk

*Set 1 = 2 reps @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 91%
*Set 5 = 1 rep @ 96%
*Sets 6-7 = 1 rep @ 101%+

The goal today is to find a 1-RM Power Clean + Power Jerk. Limit yourself to 2 misses. NEW for today: If your Power Clean is higher than your Power Jerk – also establish a max Power Clean after you establish this max.

C.
Every 2 minutes, for 10 minutes (5 sets):
Push Press x 3 reps @ 90-95% of your 3-RM Push Press

*If you don’t know your 3-RM Push Press, establish that today instead of doing these sets.

D.
Every 2:30, for 10 minutes (4 sets):
Deadlift x 2 reps @ your 4-RM Deadlift Weight

*If you don’t know your 4-RM Deadlift, establish that today instead of doing these sets.

E.
Two sets of:
Bulgarian Split Squats x 5 reps each leg
Plank x 60 seconds
Rest as needed