It’s Fit F***ing Friday! Make sure you “Pay the man” before the weekend kicks off!

Warm Up: 5 Mins

2 Rounds
10 Romanian DL
10 / Side KB Russian Twists
5 / Side Seated Single-Leg Lifts
10 / Side Fire Hydrants

Strength: 18 Mins

8 / Direction Strict Hanging Knee Circles or Windshield Wipers
8 / Leg DB Side Lunges
20 / Side KB Russian Twists
Rest 1 Min Between Sets *Barbell Roll Hamstrings / Stretch Legs

Metcon: 18 Mins
Partner Workout
18 Min AMRAP
Row for M (1000/800 – 900 M for mixed gender)
70 KB Swings (53/35) 50 Wallballs (20/14)
*1 Athlete works at a time. Alternate as needed

Elite Competition Class

1. Alternating On the Minute x 10 (5 Rounds):
Even Minutes: 1 Bar Muscle-ups, 2 Toes to Bar, 1 Bar Muscle-up, 2 Toes to Bar, 1 Bar Muscle-up
Odd Minutes: 6 Dumbbell Power Snatches (100/70)

2. Deadlift
Build to Heavy Set of 10

3. ”Captain Insano”
3 Rounds For Time:
20 Deadlifts (245/165)
15/10 Calorie Assault Bike
20 Hang Dumbbell Reverse Lunges (60’s/40’s)
15/10 Calorie Assault Bike

Brother Bros Barbell Club

Friday (Session Three)
A.
Every 90 seconds, for 4:30 (3 sets):
Press in Receiving Position x 5 reps

Build over the course of the 3 sets.

Followed by…

Every minute, on the minute for 6 minutes (6 sets):
Snatch Grip Behind The Neck Power Jerk + Overhead Squat x 1rep

Build over the course of the 6 sets.

B.
Every 2 minutes, for 16 minutes (8 sets):
Snatch x 2 reps

*Sets 1-4 @ 75%
*Sets 5-8 @ 80-85%

C.
In 20 minutes, build to a 1-RM Back Squat

D.
Three sets of:
Pull-Ups x 5 reps
Glute Ham Raises x 6 reps
L-Sit x 20 seconds
Rest 60 seconds

Performance Power Train

Friday, August 3rd, 2018
Jet Fuel:
High Knees
Butt Kickers
Toy Soldiers
Side Shuffles/Burpees:
-then
Find max height seated one leg box jump (each)
*Jump off of both feet, land on one foot
*after max height is found, perform 3×5 each leg
-mash

Major, Lift: Red: Deadlift
-then 2xAMRAP @80% of the days heaviest set
Wht/Blu: Speed Squats vs Bands/Speed Deadlifts
Speed Squats vs bands
8×4 @50%
Speed Deadlifts
5×2 @55%

GainCity:
4×5 BB Good morning AHAP
100 empty barbell walking lunges
*Dont put the bar down! It can be done. Be stronger than your mind’s weakness
Hip Circle Party

Afterburner:
7 Rounds:
Max Effort 10/7 cal Assault bike
*Rest as needed between efforts
**Cals are half this week, the idea is to be more aggressive, longer. Scale cals as needed.
**This aferburner can easily take 30 mins to complete if done properly. Give ample rest. Bouts on the bike should be no longer than 15 seconds.