7/11/18

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“Largest class to date” – August 2012. Thanks for staying loyal and patient through our process! Hooligans for life.

Freedom WOD Class

Warm Up: 5 Mins
2 Rounds
5 Hang Power Snatch w/ unloaded BB or PVC
8 / Side OH Lunges
8 RDLs
30 Second / Side Samson Stretch

Strength: 20 Mins

Quick technique review then complete the following

3 Rounds of Every Other Minute On the Minute: (5 mins)
8 Hang High Pulls (Work to heavy – Work timing and pocket pull)
2 Min Rest / Set Up
3 Rounds of Every Other Minute On the Minute: (5 mins)
Olympic DL (Work to heavy with proper lift off)

Metcon: 15 Mins
4 Rounds For Time:
5 Power Cleans (135/95)
10 MB Squat Cleans (20/14)
15 Toe to Bars

Elite Competition Class

1. Snatch Primer
On the Minute x 7:
Snatch Pull
Hang Snatch High Pull
2 Hang Power Snatches

Perform between 40-50%

2. Power Snatch
On the Minute x 9:
1 Snatch Pull
1 Low Hang Power Snatch

3. Conditioning
For Time:
200 Double Unders
1,500 Meter Row
100 Wallballs (30/20)
50/35 Calorie Bike
25 Power Snatches (155/105)

4. Handstand Walk Practice
10 Minutes of Practice

Brother Bros Barbell Club

Wednesday (Session Two)
A.
Every 90 seconds, for 4:30 (3 sets):
Press in Receiving Position x 5 reps

B.
Every minute, on the minute, for 10 minutes (10 sets):
Snatch x 1 rep

*Sets 1-3 @ 60%
*Sets 4-7 @ 65%
*Sets 8-10 @ 70-75%

C.
Every minute, on the minute, for 8 minutes (8 sets):
Power Clean + Power Jerk x 1 rep

*Sets 1-4 @ 70% of 1-RM Power Clean + Power Jerk
*Sets 5-8 @ 75% of 1-RM Power Clean + Power Jerk

D.
Every 3 minutes, for 9 minutes (3 sets):
Bulgarian Split Squat x 6 reps each leg

Build over the course of the 3 sets.

Performance Power Train

Wednesday, July 11th, 2018
Active Rest Day
Row easy pace for 20minutes
-then…STRETCH!
-OR-
HUMPDAY PUMPDAY!!
20-18-16-14-12-10-8-6-4-2
Squat @bodyweight
10-9-8-7-6-5-4-3-2-1
Bench Press @bodyweight
*every 2 minutes
(3) stone 2 shoulder OR Sandbag over shoulder OR power clean @bodyweight