Warm Up: 5 Mins
500 M Row or 500 m Bike

Strength:  6 Mins
Rotating 1/2 Tabata (4 rounds)
Hollow Rocks
Mountain Climbers
Reverse Crunch

Home WOD: 35 Min Cap
2000 M Row / 4000 M Bike / 1600 M Run
100 Double Unders
75 Sit Ups
1000 M Row / 2000 M Bike / 800 M Run
75 Double Unders
50 Sit Ups
500 M Row / 1000 M Bike / 400 M Run
50 Double Unders
25 Sit Ups

Metcon: 35 Min Cap
2000 M Row / 4000 M Bike / 1600 M Run
100 Double Unders
75 Sit Ups
1000 M Row / 2000 M Bike / 800 M Run
75 Double Unders
50 Sit Ups
500 M Row / 1000 M Bike / 400 M Run
50 Double Unders
25 Sit Ups

 

Elite Competition Class

Gymnastic Stamina
10-9-8-7-6-5-4-3-2-1
Burpee Box Jump Overs 24/20
Kipping Deficit HSPU 4.5″/3″

UFO 
AMRAP 5, Rest 5:
200′ walking lunge
200m Wreckbag Run 50/35
Time remaining: Max Calorie Row

AMRAP 5, rest 5:
100′ Single Front Rack DB Walking Lunge 50/35
200m Wreck Bag Run 50/35
Time Remaining: Max Calorie Row

AMRAP 5, Rest 5
50′ Double DB Front Rack Walking Lunge 50/35
200m Wreckbag Run 50/35
Time Remaining: Max Calorie Row

Body Armor
3 Giant Sets:
8 Tempo Barbell Good Mornings 5sec eccentric
12 Supinated Grip Ring Row
16 Scapular Y Raises
Rest as needed between sets

Brother Bro’s Barbell Club

Wednesday (Session Two)
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 Overhead Squat

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

A.
Every 2 minutes, for 10 minutes (5 sets):
Clean + Front Squat + Jerk x 1 rep

*Sets 1-2 = @ 80% of 1-RM Clean & Jerk
*Sets 3-5 = @ 85% of 1-RM Clean & Jerk

B.
In 15 minutes, establish a 5-RM Overhead Squat

The goal today is to increase the weight you did on Week 1. Take smart jumps to at least get 2-5lbs more!

C.
Every 2:30, for 10 minutes (4 sets):
Snatch Pull + 6 Second Lowering Phase x 3 reps

*Sets 1-2 = @ 85% of 1-RM Snatch
*Sets 3-4 = @ 90-95% of 1-RM Snatch

Focus on maintaining perfect snatch positions throughout.

D.
Three sets of:
Bulgarian Split Squats x 5 reps each leg
Rest as needed

Aim for 2 heavy working sets.

E.
Three sets of:
Glute Ham Raises x 6-8 reps
Dips x 30 seconds
Rest as needed

Performance Power Training

Wednesday, Sept 23rd, 2020
Active Rest Day
NFT
4x
400m run
25 Russian Twists
-then…STRETCH!

-OR-

Humpday Pumpday

30min AMRAP:
10 Pushups
3 Sandbag Over shoulder
5 Sandbag Zercher Squats
50m Sandbag Carry
-Or-
30min AMRAP:
10 Pushups
3 Power Clean
5 Front Squats
50m Farmer Carry
**Barbells @bodyweight**