Thank you to all of the athletes, spectators, judges, and sponsors for making Barbells & Badges ’19 such a fun event and supporting our local first responders! We hope everyone enjoyed themselves and are ready for B&B ’20!

Freedom WOD Classes

Warm Up: 6 Mins
2 Rounds
15 OHSq – 2 sec pause at bottom (unloaded BB or PVC)
10 Front Squats unloaded BB
5 Burpee Pull Ups
Then: 1:30 Banded Squat Stretch

Strength: 24 Mins 
3 x Giantset – Every Other 3:00 Perform All 25 Squats With Minimal Transition
10 OHS (55% OHS or unloaded barbell/pvc)
5 Front Squats (62% FS)
10 Back Squats (62% FS)
*Alternate with partner. Partner 1 Squat 0:00-3:00, Partner 2 Squat 3:00-6:00 until completed.

Metcon: 12 Mins
4 Rounds on the 3:00
10 Burpee Pull Ups
20 Wallballs (20/14)
*Scale reps to earn 1:00 rest for rounds 1&2 at least

Elite Competition Class

Stamina Builder
For Time:
30 Dumbbell Power Snatches (50/35)
100′ Handstand Walk
20 Dumbbell Power Snatches (80/55)
50′ Handstand Walk
10 Dumbbell Power Snatches (100/70)

Front Squat
On the 90 Seconds x 6 Sets:
Set 1: 3 Reps @ 75%
Set 2: 2 Reps @ 80%
Set 3: 1 Rep @ 85%
Sets 4-5-6: 1 Rep @ 90%

*After Each Set, Complete 25% Strict Handstand Push-ups

Squat Clean Thruster
On the Minute x 10:
20 Double Unders
1 Squat Clean Thruster

Start at 65% of 1RM Clean and Jerk, Building From There.

“Life Jacket”
AMRAP 5:
27 Calorie Row
27 Thrusters (115/80)
27 Chest to Bar Pull-ups

Rest 5 Minutes

AMRAP 5:
21 Calorie Row
21 Thrusters (95/65)
21 Toes to Bar

Rest 5 Minutes

AMRAP 5:
15 Calorie Row
15 Thrusters (75/55)
15 Pull-ups

Brother Bros Barbell Club 

Monday (Session One)
A.
Every 90 seconds, for 4:30 (3 sets):
Snatch Press from Receiving x 5 reps

Followed by….

Every minute, on the minute, for 5 minutes (5 sets):
Snatch Balance x 1 rep

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.

B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch Pull + Hip Snatch + Mid Hang Snatch x 1 rep

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

(Mid Hang Snatch is done from the middle of the knee cap)

C.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat with a 5 second lowering phase x 5 reps

*Set 1 = @ 65%
*Set 2 = @ 70%
*Sets 3-5 = @ 70-75%

D.
Four sets of:
Glute Ham Raise x 6 reps
Chin-Ups x 10 reps
Rest 30 seconds

Performance Power Train

Week 2, and the Sun’s been out. Better get a start on that Tan. Jacked and pale is ok, but jacked and tan is better. If you havent noticed, the afterburners are more aggressive and suck more this week. Who’s Idea was this anyways.

-Anyone following the 4 day routine should not do “humpday pumpday”. They should do the active rest. Whether they do the Sabado Gigante (which is the same programming as humpday pumpday) is case by case depending how they feel from the week’s worth of work. Don’t over do it. The Sabado Gigante often overlaps things done during the week. When in doubt, push or drag sleds and do some curls.

-Afterburners: These are optional conditioning pieces of the programming. Whether a person completes this is dependent on their goals and calorie intake. If actual sustained strength and mass is the goal, the afterburners should not be done. At least not without increased calorie count to accommodate the extra effort. That being said, some sustained sweat should happen at least once a week. That is the active rest on Wednesday. However, if someone just really likes to sweat, then by all means enjoy the afterburners!
Additionally, some of the movements in the Afterburners are not found in the GainCity accessory work. If a person wants to get those movements in for accessory but doesnt want to overdo the sweats, just take the movements and rep counts out of the afterburner and do them like regular sets/reps.

Monday, Jan, 28th 2019
Preflight: tempo bench, a lot of shoulders, a lot of pullups

JetFuel: OTMx6
1: 10 burpee
2: 20 facepulls
3: 8 each, db front raise/db lat raise
Repeat
-mash

Major Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Tempo Bench Press
5×3 @55%
5×3 @65%
**1st two reps, 3 count down, 2 count hold, fast up. Last rep fast.

GainCity:
Shoulder Press
3×5

3x Superset
Max Pullups
Max pushups
*scale to get at least 10 of both on the first set

3x1min bandy rows

3×8
DB Hammer Curls
DB Kickbacks (single arm, each)

AFTERBURNER (optional):
40 Pullups (kip ok)
40 DB Push Press
40 Cal Bike
*Must be completed in order