8/20/18

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Thank you to all of our volunteers this past weekend! You made everything run so smoothly for us, we are beyond grateful. We will be on the CSU plaza today and tomorrow so if you get a chance come and say hi!

Warm Up: 4 Mins
2 Round Tabata for quality (20:10)
Goblet Squats / Pause on :10
KBS
Inchworms / ab stretch on :10
Push Ups

Strength: 18 Mins
Front Squat – build to ~75% of 1RM
5 x 10 on the 3:00
T-Spine mobility during rest.

Metcon: 20 Mins
4 Rounds on the 5 Minutes
12 Wallballs (option 1: 30/20 or option 2: shoot for a higher target, 11’/10′)
400 M Sprint Run

Elite Competition Class

3-Position Squat Snatch + Snatch Balance
5 Sets @ 65%

Power Snatch + Squat Snatch
1 Complex On the 1:30 x 7 Sets @ 80%

Pausing Snatch Pulls
5 Sets of 2 @ 98%
2 Seconds Pause at Knee

Back Squat
All Sets completed “On the 2:00”
6 Reps @ 74%
4 Reps @ 79%
2 Reps @ 84%
6 Reps @ 76%
4 Reps @ 81%
2 Reps @ 86%
6 Reps @ 78%
4 Reps @ 83%
2 Reps @ 88%

Conditioning
AMRAP 5:
600 Meter Air Runner
1 Rounds: 4 Ring Muscle-ups, 8 Alternating Pistols, 12 Box Jumps (24/20)
AMRAP Thrusters (135/95) in Time Remaining

Rest 5 Minutes

AMRAP 5:
400 Meter Air Runner
2 Rounds: 4 Ring Muscle-ups, 8 Alternating Pistols, 12 Box Jumps (24/20)
AMRAP Thrusters (155/105) in Time Remaining

Rest 5 Minutes

AMRAP 5:
200 Meter Air Runner
3 Rounds: 4 Ring Muscle-ups, 8 Alternating Pistols, 12 Box Jumps (24/20)
AMRAP Thrusters (185/135) in Time Remaining

Brother Bros Barbell Club

Monday (Session One)
A.
Every 90 seconds, for 6 minutes (4 sets):
Snatch Press from Receiving x 5 reps

Build over the course of the four sets.

Followed by….

Every 2 minutes, for 8 minutes (4 sets):
Snatch Grip BTN Push Press + 2 Overhead Squats

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.

B.
Every 2 minutes, for 10 minutes (5 sets):
Snatch Lift-Off + Snatch

*Sets 1-2 = 2 reps @ 72.5% of 1-RM Snatch
*Sets 3-5 = 2 reps @ 77.5% of 1-RM Snatch

(Perform a snatch pull to the knee with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a snatch. Repeat this for 2 reps)

At the 11 minute mark. . .

Every minute, on the minute, for 5 minutes (5 sets):
Snatch x 1 rep @ 82.5% of 1-RM Snatch

C.
Every 3 minutes, for 12 minutes (4 sets):
Back Squat x 10 reps*

*Sets 1-2 @ 90% of 10RM weight
*Sets 3-4@ 85% of 10RM weight

*Note: If you do not know your 10RM Back Squat – Find that today instead of doing these sets.

D.
Three sets of:
Single Arm DB or KB Row x 8 reps
Glute Ham Raise x 6 reps
Rest 60 seconds

Performance Power Train

Monday, August 20th, 2018
Jet Fuel:
2x
20 Band Pull Aparts https://youtu.be/4lGB6YWuwlA
20 Face Pulls https://youtu.be/zM1UURn-K_E
8 Shoulder Prehab: https://youtu.be/mv8uJ6c0SDI
**I like these, these are good. We’ll keep these for a while.
-High pull to ext rotation to int rotation, return plates to start position
*Use small plates
-then
-Plyo-Pushups https://youtu.be/2AuSChp0o_g
3×10
**Adjust the jump height up or down according to your ability, for sets of 10.
**Elevate to a box if pushups cannot be done from the floor. No knee pushups

Major, Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Speedy Bench
5×5 @ 50%
5×3 @ 55%
5×1 @ 60%

GainCity:
-Weighted Pullups
5×5
**Scale to regular pullups, then for today, scale to bands, 3×10. Bands for pullups are good used in small doses.
-Single Arm DB Shoulder Press
3×10 (each arm) AHAP
**Maintain proper posture and position! Keep trunk engaged and stay tall and straight. No twisting spine.
-Superset 4x
12 Straight bar Curls AHAP
30 Bandy Pushdowns https://youtu.be/llCOtaJIzNw
**Move directly from curls to pushdowns then rest as needed between supersets

After Burner:
Tabata Alternating (8mins):
Pushups
Plank KB pass-throughs https://youtu.be/Eker_fO0bck

8/20/18 QuickFit

Cancelled
Sorry for the inconvenience. Normal schedule will resume for the rest of the week

8/17/18

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Come by for the RMTD tomorrow to watch some of our Hooligans represent the green and gold! Maxline will be hosting our after party following the final workout.

Warm Up: 6 Mins
3 Rounds
150 M Row
10 Tuck Jumps
10 Sit Ups
30 Second Frog Stretch

Mobility: 6 Mins
90 Sec / Side LAX Roll Hip Flexors
90 Sec / Side Couch Stretch

Core Strength: 12 Mins

4 Round Rotating Tabata 20:10

Bicycle Crunches
Plate Russian Twists
OH Plate Sit Ups
Hollow Hold w/ plate OH

Then 2 Min Plank Hold

Metcon: 18 Mins
10-20-30
Deadlifts Rd1-225/155 Rd2-185/135 Rd3-135/95
KB or DB Goblet Lunges Lunges (50/35) (10/leg, 20/leg, 30/leg)
Box Jumps (24/20)

Elite Competition Class

Overhead Squat
Build to a 15-Rep Max

Alternating On the Minute x 12 (6 Rounds):
Even Minutes – 6 Dumbbell Squat Snatches
Odd Minutes – 18/14 Calorie Ski Erg
Climb in load to a heavy.

Conditioning
5 Rounds For Time:
400 Meter Run
15 Overhead Squats (95/65)
Wearing a (20/14) Weight Vest

Body Armor
3 x 12 Bulgarian Split Squats (Each Leg)
3 x 18 Barbell Good Mornings
3 x 100 Meter Kettlebell Front Rack Carry

Swimming
5 Rounds:
100 Meter Freestyle
Rest 1 Minute Between Efforts.

Brother Bros Barbell Club

Friday (Session Three)
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.

B.
Every 3 minutes, for 15 minutes (5 sets):
3 Cleans + 1 Jerk

*Sets 1-3 = 1 rep @ 72.5% of 1-RM Clean & Jerk
*Sets 4-5 = 1 rep @ 77.5% of 1-RM Clean & Jerk

(Perform 3 cleans, dropping the bar each rep, and after the last clean perform a jerk)

C.
Every 2 minutes, for 14 minutes (7 sets):
Front Squat

*Sets 1-3 = 3 reps @ 65%
*Sets 4-5 = 3 reps @ 70%
*Sets 6-7 = 2 reps @ 75%

D.
Three sets of:
Barbell Lunge x 8 reps each leg
Stationary Dips x 8 reps
Rest 60 seconds

Performance Power Train

Friday, August 17th, 2018
Jet Fuel:
2x
Cocky walk https://youtu.be/iM-wFuIPjro
10 Squat Jacks https://youtu.be/NkFnRHx7TTI
10 Broad Jumps
20 Barbell Good morning (3 count down)
-mash

Major, Lift: Red: Deadlift
-then 2xAMRAP @80% of the days heaviest set
Wht/Blu: 1 ½ Squats https://youtu.be/T6cr2h0jiog
7×3 @50%
*Squat, come up halfway, go back down, then come up
Tempo Deadlift
5×4 @55%
*All reps fast up, 3 count slow back to the floor

GainCity:
– 3x 30 seconds each side, KB Single arm Banded marches https://youtu.be/1gKRfffltxY
-100 KB swings AHAP in as few sets as possible
*This is not for time. Get as many in each set as you can and recover. If you get more than 20, it’s too light.

Afterburner:
Each for time:
50/35 Cal Row
*rest 3 mins
50 Ball Slams
*Dont pace it! Get it done Aggressively!

8/17/18 QuickFit

Warm Up – 5 Mins
500m Row
20 Banded Rows
5 Walking Samson Stretch (per side)

Intervals – 8 Mins
4 Rounds:
100 M Run Sprint
30sec Rest

Metcon – 14 Mins
14 Min AMRAP
10 Ring Rows
12 Lunges (total)

*Every 2min, do a 50ft farmer carry (2 KBs)*

8/16/18

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We will be having our volunteer judges meeting tonight at 8:30 pm for the RMTD. Thank you to everyone who is able to help out!

Warm Up: 6 Mins

Pizza Delivery
5 Push Ups every time you drop it

Strength: 18 Mins

5 x 10 Bench Press on the 3:00
*Build to ~75%
Mobility during rest – Roll Chest & Anterior Shoulders

Metcon: 15 Min Cap
3 Rounds For Time:
60 DU
25 Hand Release Push Ups
15 Medball Cleans (20/14)

Elite Competition Class

1. Running
1,600 Meter Run
Rest 4 Minutes
1,200 Meter Run
Rest 3 Minutes
800 Meter Run
Rest 2 Minutes
400 Meter Run

2. ”Sasquatch”
Teams of 3
For Time (30 Minute Time Cap):
250 Clean and Jerks*

*On the 0:00, 5:00, 10:00, 15:00, 20:00:
42/30 Calorie Assault Bike + 21 Bar Muscle-ups

Weight Climbs Every 50 Reps:
Weight 1: 95/65
Weight 2: 115/80
Weight 3: 135/95
Weight 4: 155/105
Weight 5: 185/135

Individual Version:
For Time:
100 Clean and Jerks*

*On the 3:00:
15/12 Calorie Assault + 5 Bar Muscle-ups

Weight Climbs Every 20 Reps:
Weight 1: 95/65
Weight 2: 115/80
Weight 3: 135/95
Weight 4: 155/105
Weight 5: 185/135

Performance Power Train

Thursday, August 16th, 2018
Jet Fuel:
Death by Burpees
Starting with 1 burpee, every thirty seconds, add one burpee until failure. If failure happens before 10, subtract 3 burpees and hold that number until 5mins.
-Mash upper body

Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Close-Grip Bench
Max 5
1xAMRAP @80%
1xAMRAP@70%

GainCity:
“Bamboo” Shoulder press
3×15
3x
Max reps to failure Bandy Bicep Curls
Max reps to failure: Bandy Tricep extravaganza https://youtu.be/QXR46Eh0Ytk

Afterburner:
Tabata Alternating:
Hang Power Snatch *light enough weight to work for 20 seconds unbroken (or scale to DB Power Snatch)
Toes 2 Bar
**8mins total
**Scale t2b as needed

8/16/18 QuickFit

Warm Up – 4 Mins
30 sec Hollow Hold
30 sec Air Squats
30 sec Rotational Lunges (per side)
30 sec Plate Runners

Core Development – 4 Mins
4 Rounds 20/10 Alt. Tabata
Plank Side Crunches
Flutter Kicks

Metcon – 16 Mins
Rotating Tabata: 20/10
Goblet Squats
KB Russian Twists
Goblet Step Ups
Sit-Ups

8/15/18

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Familiar faces are making their way back into town. Make sure you welcome home all of our Hooligans!

Warm Up: 6 Mins
2 Rounds: 30 Seconds at each station
Burpees
Over Unders
Jumping Jacks
Shoulder Circles
Air Squats
Samson

Strength: 20 Mins

5 Minutes to warm up. Get with coach for technique review

5 x 10 on the 3:00 Minutes
0:00 & 3:00 Clean High Pulls (Focus on Timing and hitting extension)
6:00, 9:00, & 12:00 Power Cleans
*Keep all sets unbroken and increase weight as necessary. OR focus on technique

Mobility on rest. Roll traps and lats

Metcon: 10 Mins
10 Min EMOM:
Odd: 5 Power Snatch + 3 OHS 115/75 (Modify to Power Clean + Front Squat)
Even: 200/175 M Row

Elite Competition Class

Air Runner Conditioning
3 Sets of 75 Calories
Rest 2 Minutes Between Sets.

Deficit Deadlifts (3″ Riser)
7 Sets of 2

Conditioning
3 Rounds For Time:
25 Deadlifts (225/155)
15 Toes to Bar
25 Calorie Assault Bike
15 Chest to Bar Pull-Ups

Body Armor
3 Sets of 8: Close Grip Bench Press
3 Sets of 12: Romanian Deadlifts
3 Sets of 16: Barbell Bent Over Rows

Midline
3 Sets, Not For Time:
20 GHD Sit-Ups
20 Weighted Hip Extensions
20 Glute Bridges

Brother Bros Barbell Club

Wednesday (Session Two)
A.
Every 2 minutes, for 12 minutes (6 sets):
Slow Pull Power Snatch x 2 reps

*Sets 1-3 = @ 70% of 1-RM Power Snatch
*Sets 4-6 = @ 75% of 1-RM Power Snatch

This video shows a Full Snatch, but, it will give you an idea of the timing of the slow pull.

B.
Every 2 minutes, for 12 minutes (6 sets):
Behind The Neck Split Jerk

*Sets 1-3 = 2 reps @ 75% of 1-RM Split Jerk
*Sets 4-6 = 1 rep @ 85% of 1-RM Split Jerk

C.
In 10 minutes build to:
Deadlift – 4 reps @ 75% of 1-RM Deadlift

Immediately followed by…

Every 2 minutes, for 12 minutes (6 sets):
Speed Deadlift x 3 reps @ 65%

Speed deadlift just means that you are trying to move the bar as fast as possible on every repetition. Proper form & creating as much acceleration on the bar as possible is the goal.

D.
Three sets of:
Hip Extension on GHD Machine x 12 reps
L-Sit x 15 seconds
Rest 60 seconds

Performance Power Train

Wednesday, August 15th, 2018
Active Rest Day
Get out of the gym, go to a park or a track.
“666”
6 – 200m run, 45 seconds rest between
6 – 100m run, 30 seconds rest between
6 – 40m run, 15 seconds rest between
**Challenge yourself on all runs. The 40s should be all out sprints
-then…STRETCH!
-OR-
Humpday Pumpday
CFBB Total:
In order, find 1rm
Squat
Bench Press
Deadlift
Power Clean
-then
Girth Differential
Reverse Tabata:
Pushups
*10 seconds work, 20 seconds rest
Tabata Alternating:
DB Curls
DB Overhead Ext or Kickbacks

8/15/18 QuickFit

Warm Up – 5 Mins
2 rounds, 30 sec each of:
Burpees
Plate Cuban Rotations
Jumping Jacks
Mountain Climbers
Bike

Shoulder Development – 6 Mins
6 Minute Circuit:
15 Banded Pull Aparts
10 Banded 90/90s
10 DB Front Raises

Metcon – 15 Min Cap
For Time: 30-20-10
Burpees
DB Push Press

8/14/18

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Our niece, Ms. Mariah Marie Knapp just moved into her dorm at UNC! Very proud of the young woman she has grown up to be!

Warm Up: 6 Mins

“PVC Fran” – 6 min limit
21-15-9
PVC Thrusters
PVC Banded Lat Pull Downs
*Not a sprint, but quick

Strength: 15 Mins

Pull Ups – 5 sets of 10 – Every Third Minute On The Minute
Pick appropriate variation: Ring Rows, Strict, Kip, Weighted, etc.
*Complete a set on the 0:00, 3:00, 6:00, 9:00, 12:00
*Mobility During Rest Time – T-Spine Mobility (LAX around mid traps and scapula)

Metcon: 15 Min Cap
3 Rounds For Time:
15 Push Presses (115/75)
15 Ring Rows (elevate feet if necessary)
400 M Run

Elite Competition Class

Deficit Strict Handstand Push-ups (4″/3″)
18 Repetitions
Rest 1 Minute
15 Repetitions
Rest 1 Minute
12 Repetitions
Rest 1 Minute
9 Repetitions

Clean and Jerk Complex
On the 2:00 x 6:
3 Hang Power Cleans
3 Front Squats
3 Push Jerks
Building in Weight

Conditioning
3 Rounds For Time:
20 Hang Power Cleans
20 Front Squats
20 Push Press
Barbell: (115/80)

Odd-Object Conditioning
For Time:
60/40 Cal Row
50′ Yoke Carry (480/380)
12 D-Ball Over Yoke (150/100)
40/30 Cal Row
50′ Yoke Carry (480/380)
8 D-Ball Over Yoke (150/100)
20/15 Cal Row
50′ Yoke Carry (480/380)
4 D-Ball Over Yoke (150/100)

Bike Recovery
30 Minute Recovery Bike

Performance Power Train

Tuesday, August 14th, 2018
Jet Fuel:
500m Row
20 Full Squat Burpee (perform a burpee and squat before jumping)
-mash

Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Squat vs Chains (W-2, M-3)
3×3 -Same weight across
1xAMRAP @80%
*Compare to 5×5 on July 17th

GainCity:
4x
15 GHD BB Rows AHAP https://youtu.be/M-YyxF3DCGU
8 GHR https://youtu.be/0BXRPyRjf8o (video shows banded as a scaling option. Can also be done on the floor)
—-
100 Air Squats as fast as possible

Afterburner:
https://youtu.be/xV9E7HkbyQI (video is an example only. Does NOT show the correct length or scheme).
7 mins Max Distance Farmer Carry:
HEAVY DB Farmer Carry+10lbs each from last week, 50ft down, 50ft back
**Every break from carry, Shuttle Sprint, 50ft down and back, twice.

8/14/18 QuickFit

Warm Up – 5 Mins
1 Min Bike
5 Wall Kickups OR 5 Box Walk Outs
20 Banded Pass Throughs
5/ Single Leg Jump Squats (per side)

Hip Development – 6 Mins
4 Rounds:
30sec Bench Flutter Kicks
30sec Alt. Russian Step Ups
30 sec Glute Bridges

Metcon – 16 Min Cap
50 Air Squats
3 HSPU
40 Air Squats
6 HSPU
30 Air Squats
9 HSPU
20 Air Squats
12 HSPU
10 Air Squats
15 HSPU