Warm Up: 6 Mins
Run 400 M
5 / Side Straddle Leg Lifts
15 Air Squats
:30 Hollow Hold

Core:  8 Min Cap
For Time:
10 Strict Knee to Elbows (max height)
Accumulate :30 L-Hang
50 Sit Ups
Accumulate :30 L-Hang
10 Strict Knee to Elbows (max height)

Mobility: 8 Mins
2:00 / Side KB Smash Hip Flexors
2:00 / Side Couch Stretch

Home WOD: 15 Mins
4 Rounds of 3 Min AMRAP:
5 V-Ups
6 Wallballs (20/14) OR MB Cleans
7 Russian KB or DB Swings
Rest 1 Min Between AMRAPs

Metcon: 15 Mins
4 Rounds of 3 Min AMRAP:
5 T2B
6 Wallballs (20/14)
7 Russian KBS (70/53)
Rest 1 Min Between AMRAPs

Elite Competition Class

Dumbbell Hang Squat Snatch
On the Minute x 10:
1 Rope Climb (15′)
4 Unbroken Single Arm Alternating Dumbbell Hang Squat Snatches

*Build to Heavy Weight on Dumbbell*

Conditioning
“Minute to Win It”
5 Rounds:
1 Minute Max Burpees to Target (6″)
1 Minute Max Dumbbell Hang Squat Snatches (70/50)
1 Minute Max Wallballs (30/20)
1 Minute Rest

GENERAL

• While the final score is your total reps across the 5 rounds, we can approach this workout like the score is your lowest reps of the 5 rounds
• Thinking of it in this manner can help you stay consistent in your effort across the board
• When determining your initial speed, keep in mind that there is only a short 1 minute of rest between rounds
• There are a couple of approaches that can be helpful in being efficient:
• Envision how you’ll be moving in rounds 3-4 and try to hold that pace or rep number from the beginning
• Work for around 45 seconds on each movement in the 1st round and try to hold that number of reps in rounds 2-5 when you are more fatigued
• Establish the 1st round as your lowest scored round and try to either hold the same reps or increase by 1-2 reps each round

Capacity Builder
AMRAP 2 x 5 Rounds:
9 Toes to Bar
6 Chest to Bar Pull-ups
3 Bar Muscle-ups
Max Dumbbell Thrusters (70’s/50’s)

GYMNASTICS

• The gymnastics are designed to take less than 1 minute, giving you over 1 minute for thrusters
• Adjust the reps or variations as needed to meet that recommendation

Air Runner Conditioning
21-18-15-12-9:
Air Runner Cals
GHD Sit-ups

AIR RUNNER SUBS

• Equal Calorie Any Machine
• Equal Rep 10-Meter Shuttle Runs

DESCRIPTION

• Since we’ve already completed 2 challenging interval pieces today, this couplet workout is not for time
• The goal here is to work through larger sets of GHD Sit-ups while simply moving forward on the run
• The GHDs are the work, while the run serves as somewhat of a “”moving rest””
• If you don’t have an Air Runner, see further down the page for “”subs”” “

Midline
3 Giant Sets:
5 Inchworms
100 Meter Double Kettlebell Farmers Walk
5 Inchworms

Rest as Needed Between Sets

Road Bike Recovery
30 Minute Recovery Ride

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 with a 2 second pause at knee

*Sets 1-3 = 2 reps @ 80% of 1-RM Power Snatch
*Sets 4-6 = 1 rep @ 85% of 1-RM Power Snatch

B.
Every 90 seconds, for 9 minutes (6 sets):
Power Clean with a 2 second pause at knee + Power Jerk

*Sets 1-3 = 2 reps @ 80% of 1-RM Power Clean
*Sets 4-6 = 1 rep @ 85% of 1-RM Power Clean

*This video shows 3 seconds, but we just want 2 seconds.

C.
Every 2:30, for 10 minutes (4 sets):
Push Press x 5 reps @ 85-90% of 5-RM Push Press

*If you don’t know your 5-RM Push Press, establish that today instead of doing these sets.

D.
In 16 minutes, build to a 10-RM Deadlift

E.
Three sets of:
Barbell Reverse Lunges x 5 reps each leg
Dips x 10 reps
Rest as needed

Aim for 2 heavy working sets.

Performance Power Training

Wednesday, July 15th, 2020
Active Rest Day
5x
Row 500
20 Situps
20 Pushups
-then…STRETCH!
-OR-
HUMPDAY PUMPDAY!!
30mins Max Rounds
50ft Yolk Carry @double bodyweight
7 Pushups
7 Heavy Wallball (at least 30)
**Substitute yolk for back racked barbell, OR sandbag zercher Lunges