3/7/18

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Beach Season Is Coming!

Freedom WOD Classes

Warm Up: 6 Mins

2 Rounds
15 Straight Leg DL
15 Pendlay Rows
20 Lateral Jumps over BB
20 Sec Hollow Hold

Spring Break Prep: 6 Mins

4 Round Tabata (20:10 – not rotating)
V-Ups
Russian Twists
Bicycle Crunches

Mobility: 12 Mins

Ankle Mobility (posterior and anterior) – Roll and stretch

Roll Lats

Metcon: 15 Min Cap

For Time:
25 C2B Pull Ups
50 DU / 150 Singles
30 Deadlifts (225/155)
50 DU / 150 Singles
25 C2B Pull Ups

Elite Competition Class – 2/28/18

1. 3-Position Squat Clean and Split Jerk
On the 1:30 x 5 Sets:
1 Set @ 60%
1 Set @ 65%
3 Sets @ 70%

2. Push Press
5×5
*After each set, 30% Max Ring Muscle-ups
Rest 2:00

3. Conditioning
AMRAP 3:
6 Squat Clean Thrusters (115/80)
6 Barbell-Facing Burpees

rest 3 minutes

AMRAP 3:
4 Squat Clean Thrusters (135/95)
6 Barbell-Facing Burpees

rest 3 minutes

AMRAP 3:
2 Squat Clean Thrusters (155/105)
6 Barbell-Facing Burpees

Brother Bro’s Barbell Club

Wednesday (Session Two)
A.
Every 2 minutes, for 20 minutes (10 sets):
Snatch without moving feet

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

(Feet should start in your landing position. Heels can come off the ground but the feet should not move)

B.
Every 90 seconds, for 6 minutes (4 sets):
Jerk in Split x 3 reps

Build over the course of the 4 sets.

C.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk

*Sets 1-2 – 2 reps @ 70%
*Sets 3-4 – 2 reps @ 75%
*Sets 5-6 – 2 reps @ 80%
*Sets 7-8 – 2 reps @ 85%
*Sets 9-10 – 2 reps @ 80%

D.
Every 2:30, for 10 minutes (4 sets):
Barbell Lunges x 6 reps each leg

Build over the course of the 4 sets.