7/9/18

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Welcome to Leg Day Hooligans!

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: 15 Mins

3 Rounds Not For Time
8 / Side Overhead Lunges (Alternating – scale to Front/Back Rack)
8 / Side DB Box Step Ups (Don’t alternate)
5 Negative Eccentric Hamstring Curls (GHD or Partner Hold)
Rest 1 Min between each movement (MOBILITY TIME)

Metcon: 13 Mins
4 Rounds of – 2:30 M.E
200 M Run (Keep each run under 1:15 – scale distance as needed)
5 Hang Power Snatch (95/65)
M.E OH Squats (95/65)

Rest 1 Minute and repeat *Scale to Hang Cleans + Front Squat

Stretch – Remaining Time

Elite Competition Class

1. “Everest”
For Time:
21-15-9
Back Squats (315/225)
Strict Handstand Push-ups

2. Dumbbell Push Press
Build to a Heavy Set of 8

3. Conditioning
For Time:
30-20-10
One-Arm Dumbbell Hang Clean and Jerks (70/50)
Calorie Assault Bike

4. Stamina Conditioning
On the Minute x 10:
8 Burpee Box Jump Overs (24/20)

5. Odd-Object
Not For Time:
1 Mile Sled Drag
Load moderate enough that allows you to complete unbroken.

Brother Bros Barbell Club

Monday (Session One)
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 12 minutes (8 sets):
Clean & Jerk x 1 rep

*Sets 1-4 @ 65-70% of 1-RM Clean & Jerk
*Sets 5-8 @ 70-75% of 1-RM Clean & Jerk

C.
Every 2:30, for 10 minutes (4 sets):
Front Squat x 4 reps @ 70% of 1-RM Front Squat

D.
Three sets of:
Pull-Ups x 10 reps
V-Ups x 30 seconds
Rest 30 seconds

Performance Power Train

Monday, July 9th, 2018
Jet Fuel:
3x
20 Jumping Jacks
10 Ring Rows
:30 Wall chest throws https://youtu.be/VRRGIuxY_L4 (work on stable body position and explosive throws)
-then
Mash

Major, Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Bench Press
8×4 @50%
4×2 @60%

GainCity:
-Secondary BB movement:
Floor Press https://youtu.be/ty4-FuDLJ_w
4×5 heavy
-CSR (chest supported rows)
4×12 https://youtu.be/F3ZIJWxuVxI
-Band pull aparts
100

After Burner:
Tabata, alternating:
DB Supinated Rows https://youtu.be/madfhQGE_vE (palms up)
DB Press https://youtu.be/7U4ulJibANA
Athletic Burpee https://youtu.be/hmABwi4n1mU
*Alternate movements every :20. Full tabata, 12minutes.
*The DB weight will need to error on lighter for this. Make sure form is proper.