1/12/18

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Events 1&2 For The FoCo Throwdown Next Sunday. Event 3 will be released later today. Remember we will have a judges meeting tonight (Friday) at 8:20 p.m. The final day to sign up will be Wednesday the 17th at 5:00 p.m.

Freedom WOD Classes

Warm Up:

2 Rounds
3 Wall Walks / 8 Box Walks
15 RDLs

S&C EMOM: 12 Mins

4 Mins to set & go
8 Min EMOM
Odd: 6-12 HSPU
Even: 8-12 DL (~60%)

Mobility: 8 Mins

90 Sec / Side KB Smash Hip Flexors
90 Sec / Side KB Smash Calfs

Metcon: 15 Mins

15 Min AMRAP:
5 Burpees
7 Box Jumps
9 V-Ups / Sit-Ups

Elite Competition Class – 12/15/17

1. Barbell Conditioning
For Time:
10 Power Clean and Jerks + 5 Squat Snatches (185/135)
8 Power Clean and Jerks + 4 Squat Snatches (205/145)
6 Power Clean and Jerks + 3 Squat Snatches (225/155)
4 Power Clean and Jerks + 2 Squat Snatches (245/165)
2 Power Clean and Jerks + 1 Squat Snatch (265/175)

2. Conditioning
15-12-9
Thrusters (165/110)
Bar Muscle-Ups

3. Odd-Object
For Time:
75 Dumbbell Box Step-Ups (50’s/35’s to 24/20)

4. Row Conditioning
9 Rounds:
1:40 on / :20 off

Brother Bro’s Barbell Club

Friday (Session Three)
A.
Every 90 seconds, for 6 minutes (4 sets):
Behind The Neck Press in Split x 5 reps

Build over the course of the 4 sets. The goal is to work on technique here, not maximal weight.

B.
Every 90 seconds, for 15 minutes (10 sets):
Clean Pull + Clean + Front Squat

*Set 1 – 2 reps @ 70%
*Set 2 – 1 rep @ 75%
*Sets 3-4 – 1 rep @ 80%
*Sets 5-7 – 1 rep @ 85%
*Sets 8-10 – 1 rep @ 90%

C.
Every 2:30, for 15 minutes (6 sets):
3 Front Squats + 1 Jerk x 1 rep

*Set 1 @ 70% of 1-RM in this complex
*Sets 2-3 @ 75% of 1-RM in this complex
*Set 4 @ 85% of 1-RM in this complex
*Sets 5-6 @ 90% of 1-RM in this complex

(Perform 3 Front Squats followed by 1 Jerk for each set)

D.
Three sets of:
Bench Press x 10 reps
L-Sit x 15-20 seconds
Rest 30 seconds

Build in weight as you go for the Bench Press.