It’s FFF! Last chance to earn your weekend Hooligans. Don’t disappoint your coaches or the legend^
Freedom WOD Classes
Warm Up: 10 Mins
2 Rounds
20 Banded Pull Aparts
8/side KB Bottoms Up Press
10 KBS
3 KB Jefferson Curls
Then: 2 Min / Side LAX Roll Posterior Shoulder
Strength: 12 Mins
3 Rounds on the 3:00
18 HSPU (if you have a HSPU then work kipping technique and balance, otherwise hardest -> easiet)
*Try to maintain 90 seconds of rest
Metcon : 18 Mins
3 Rounds – 1 Min sprint intervals at each movement with 30 seconds of rest between stations
Ring Rows
Row For Cals
Dips
KBS (53/35)
Elite Competition Class
“Task Priority Fight Gone Bad”
3 Rounds:
30 Wallballs (20/14)
30 Box Jumps (24/20)
30 Sumo Deadlift High Pulls (95/65)
30 Shoulder to Overhead (95/65)
30/21 Calorie Row
Rest 2 Minutes
Strength/Stamina Work
On the 1:30 x 7 Rounds:
3 Dumbbell Hang Clean and Jerks (Left Arm)
3 Dumbbell Hang Clean and Jerks (Right Arm)
6 Alternating Dumbbell Power Snatches
Athletes build in weight through the 7 rounds. Each set must be completed unbroken.
Midline
20 Minute Erg Recovery Bike
On the 5:00 – 15 Weighted Hip Extensions + Max Effort L-Sit
On the 10:00 – 15 Weighted Hip Extensions + Max Effort L-Sit
On the 15:00 – 15 Weighted Hip Extensions + Max Effort L-Sit
On the 20:00 – 15 Weighted Hip Extensions + Max Effort L-Sit
Brother Bros 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 2 minutes, for 18 minutes (9 sets):
Clean High Pull + Hang Clean + Jerk
*Set 1 = 2 reps @ 70%
*Set 2 = 2 reps @ 75%
*Sets 3-4 = 1 rep @ 80%
*Sets 5-7 = 1 rep @ 85%
*Sets 8-9 = 1 rep @ 90%
C.
In 18 minutes, establish a 1-RM Enderton Front Squat Complex
(Take the bar out of the rack. The Enderton Front Squat complex consists of 3 reps in total: 1st rep = 3 second pause at the bottom, 2nd rep = double bounce, 3rd rep = regular front squat. These 3 reps = 1 rep of the complex)
D.
Three sets of:
Bench Press x 10 reps
Prone Plank x 60 seconds
Rest 60 seconds
Build in weight as you go for the Bench Press.
Performance Power Train
Friday, January 11th, 2019
Preflight: Change in dynamic today with Jump squats for the main event
JetFuel:
Row 500
Row 250
2xrow 100 FaST
-mash
Major Lift: Red: Deadlift
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Jump Squats/Bandy Deadlifts
-Jump Squats
10×5 @25%
**These are power squats. DO NOT go to full parallel**
**Reset for each rep. Jump MAX HEIGHT**
Today’s work is about bar velocity and power production from the top half of the squat.
-Bandy Deads
7×2 @60%
GainCity:
-100 Empty Barbell walking lunges
-Sled drag
4x100m
Afterburner:
Row 1k AFAP
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SABADO GIGANTE
10 Squat
2 Tire Flip
10 Floor Press
12 Slam Ball
8 Squat
4 Tire Flips
8 Floor Press
14 Slam Ball
6 Squat
6 Tire Flips
6 Floor Press
16 Slam Ball
4 Squat
8 Tire Flip
4 Floor Press
18 Slam Ball
2 Squat
10 Tire Flip
2 Floor Press
20 Slam Ball
**Each set of squat or bench, AHAP