Warm Up: 5 Mins
10 Box Step Ups
15 Per Side Banded Pallof Press w/Rotation
10 Box Jumps 20 Sec Hollow Hold
20 Sec Hollow Hold
200 M Run

Mobility:
2 Mins /Side of Couch Stretch

Strength:  5 Mins
4 Rounds
20 Sec Heel Taps
20 Sec Reverse Crunch
20 Sec Russian Twist 15/10
20 Sec Rest

Home WOD: 18 Min Cap
7 Rounds For Time:
200 M Run
10 DB Box Step Ups 50/35
5 Strict Pull Ups or Ring Rows

**Wear a Weight Vest If You Have One!**

Metcon: 18 Min Cap
7 Rounds For Time:
200 M Run
10 DB Box Step Ups 50/35
5 Strict Pull Ups or Ring Rows

**Wear a Weight Vest If You Have One!**

Elite Competition Class

Gymnastic Stamina
Not for Time:
1:30 Light assault bike, 35% Max Ring Mu
1:30 Light assault bike, 45% Max Ring Mu
1:30 Light assault bike, 55% Max Ring Mu
1:30 Light assault bike, 35% Max Ring Mu
1:30 Light assault bike, 45% Max Ring Mu
1:30 Light assault bike, 55% Max Ring Mu

Diddly Squat
3 Rounds
800 m Run
20 T-2-B
10 Front Squats 185/135

Body Armor
3 Giant Sets
:30 sec Front Rack Double KB static Hold
:30 Sec Double KB Rack 90 Degree Squat Hold
Max Effort L-Sit
Rest 2:00

Brother Bro’s Barbell Club

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

5 Rounds: 8 Air Squats + 6 Lunges + 4 Burpees + 2 Pullups

With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Overhead Squat
5 Snatch Balances
5 Hip Snatch

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

A.
Every 90 seconds, for 9 minutes (6 sets):
Hip Snatch x 1 rep @ 70-80% of 1-RM Snatch

B.
Every 2:30, for 10 minutes (4 sets):
Overhead Squat x 2-3 reps @ your 5-RM Overhead Squat weight

*Note: If you don’t know your 5-RM Overhead Squat, establish that today instead of doing these sets.

C.
Every 2:30, for 10 minutes (4 sets):
2″ Deficit Deadlift x 6 reps

Start at 55% of your 1-RM Deadlift and work up across the 4 sets.

Focus on setting your back on ever repetition. If mobility is an issue, lower the amount of the deficit to 1″.

D.
One set of:
DB Walking Lunges x 100 steps

Hold the DB’s like farmers carries.Use a moderate weight where you can complete this in 3-4 sets.

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

Performance Power Training

Wednesday, Sept 30th, 2020
Active Rest Day
Go for a 45min walk, or ride the bike at 40/35 rpms for 45mins
Then 100 Situps
-then…STRETCH!

-OR-

Humpday Pumpday
50 Strict Pullups
**Every break, 8 bench press**
-then

Girth Differential:
4×20
Alternating DB Curls
Dips
Bandy Curls/Tricep Pushdowns https://youtu.be/llCOtaJIzNw https://youtu.be/eoWDUIK4gmM