Every once in awhile, our Hooligans like to work out in crocs. We’re not proud of it, but they’re still family
Warm Up: 6 Mins
2 Rounds
5 / Leg Lunges
5 Burpees
3 Inchworms w/ Ab Stretch
5 Squat Jumps
3 Steps / Side Samson Stretch
Strength: 15 Mins
8 / Leg Front Rack Barbell Lunges
8 / Leg DB Step Ups (Not alternating)
5 Tall Box Jumps
1 Min Rest Between Each Movement (Mobility – banded hip mobility or lax smash glutes/ quads)
Metcon: 13 Mins
13 Min AMRAP
5 Front Squats (155/105)
20 DU
12 Push Ups
20 DU
Elite Competition Class
1. Hang Power Clean
Build to 3 Rep Max
2. Push Press
Build to 6 Rep Max
3. Back Squat
Build to 10 Rep Max
4. Conditioning
For Time:
100/70 Calorie Row
80 Dumbbell Power Snatches (50/35)
60 GHD Sit-Ups
40 Axel Bar Push Jerks (135/95)
20 Axel Bar Power Cleans (135/95)
100′ Axel Bar Front Rack Walking Lunge
5. Odd-Object Conditioning
3 Rounds For Time:
800 Meter Air Runner
9 Sandbag Cleans (150)
50′ Sandbag Walk
6. Body Armor
3 Sets, Not For Time:
100 Meter Kettlebell Carry (1 Front Rack, 1 Overhead)
200 Meter Sled Drag
30 Weighted Sit-Ups
Brother Bros Barbell Club
Monday (Session One)
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. The goal is to work on technique here, not maximal weight.
B.
Every 3 minutes, for 21 minutes (7 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
*Sets 6-7 = 90% of 1-RM Clean & Jerk
C.
Every 2:30, for 15 minutes (6 sets):
Front Squat x 2 reps
*Sets 1-3 = 85%
*Sets 4-6 = 87.5%-90%
D.
Three sets of:
Chin-Ups x 8 reps
V-Ups x 40 seconds
Rest 30 seconds
Performance Power Train
Monday, July 23rd, 2018
Jet Fuel:
Tabata alternating:
Pushups
Band Pull Aparts
Pull up Bar hang
**3 rounds each**
-then
Mash
Major, Lift
Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Tempo/Speed Bench vs Bands
6×4 @50%
4×4 @55%
*First rep, 3 count down, 2 count pause, fast up. All subsequent reps, FAST!
*Use bands for all sets.
If you dont have power racks, the band goes under the bench and around the bar. Use DB or KB on the legs of the bench to keep it down on the ground.
GainCity:
3×10 Tempo Chinnups -3 count lower -all 10 unbroken
(Make it so it is easy to get chin over the bar i.e. a box, or jumping).
3x100ft
Sled Drag Rows Heavy
3×15 DB Hammer Curls
3×15 DB Tricep Kickbacks
After Burner:
10 min EMOM
1: Max reps Rope climbs
2: Max reps double unders
**Alternate minutes, 5 rounds of each
**Scale rope climbs to knees to elbows and double unders to singles or attempts
