3/12/18

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Congrats to all of you Hooligans who were able to get your first MUs and Pull ups!

Freedom WOD Class

Warm Up: 5 Mins

2 Rounds:
10 Wallballs
30 Sec Cat/Cows
30 Sec Hollow Hold
10 Push Ups

Conditioning EMOM: 8 Mins

5 Min EMOM
8-15 Burpees

Ankle / Calf Mobility: 8 Mins

Roll and Stretch

Metcon:
3 Rounds For Time:
20 Push Ups
20 Front Squat (95/65)
20 Sit Ups20 Wallballs

Elite Competition Class – 3/5/18 Comptrain

1. Back Squat
2 Rounds:
8 Reps @ 70%
rest 1 minute
6 Reps @ 75%
rest 1 minute
4 Reps @ 80%
rest 3 minutes

2. Conditioning
5 Rounds:
50′ Handstand Walk
5 Ring Muscle-ups
5 Squat Snatches (175/115)

3. Conditioning
For Time:
45 Toes to Bar
30/24 Calorie Assault Bike
15 D-Ball Cleans (150/100)

Brother Bros Barbell Club

Monday (Session One)
A.
Every minute, on the minute, for 4 minutes (4 sets):
Press in Clean (Sots Press) x 4 reps

Followed by…

Every minute, on the minute, for 4 minutes (4 sets):
Tall Clean x 3 reps

Build over the course of the 4 sets.

(Use this as a warmup & to practice your pull underneath the bar.)

B.
Every 2 minutes, for 24 minutes (12 sets):
Clean Low Pull + Clean

*Sets 1-3 – 2 reps @ 70% of 1-RM Clean
*Sets 4-6 – 2 reps @ 75% of 1-RM Clean
*Sets 7-9 – 2 reps @ 80% of 1-RM Clean
*Sets 10-12 – 1 rep @ 85% of 1-RM Clean

(Perform a Clean Low Pull, then, perform a Clean)

C.
Every 2:30, for 15 minutes (6 sets):
Back Squat x 5 reps

*Sets 1-2 @ 70%
*Sets 3-4 @ 75%
*Sets 5-6 @ 80%

D.
Four sets of:
Behind The Neck Push Press x 6 reps
Rest 30 seconds
Glute Ham Raise x 6-8 reps
Rest 30 seconds

Build over the course of the 4 sets.