KidFit Saturday 9:00-9:45am $12.00 Drop-in or $120.00 Jan 6th – March 31st (12 classes)

Freedom WOD Classes

Warm Up:
High Knees (east to west)
ButtKicks (east to west)
Samson Stretch (east to west)
2 Rounds
5 Hang Power Snatch
5 Back Squats w/ 2 sec pause at the bottom

Mobility: 
Shoulders and Chest

Strength: 
6 Rep Max 12 mins
Clean

6 Rep Max 12 mins
Front Squat

Metcon:
Every 3 mins for 12 mins (4 rounds)
400 M Run
10 Hang Power Snatch 75/55

You have 3 Mins to Run 400 M and perform 8 Hang Power Snatch. If you finish before the 3 mins is up you earned some rest. Repeating the 400 m run and 8 HPS on the 3 mins. If you don’t finish your reps before the 3 mins is up, stop reps and get back on the run. For every rep not performed you will owe a cal on the bike or rower at the end of the 12 mins.

Elite Competition Class

1. Parallette Handstand Push-ups
30 Repetitions for Time

Benchmark. Athlete’s choice on height. Choose a difficulty that
allows for at least 7 repetitions unbroken, when fresh.

2. Gymnastic Complex
7 Sets:
1 Bar Muscle-Up
2 Toes to Bar
3 Chest to Bar Pull-ups
2 Toes to Bar
1 Bar Muscle-Up

Rest as little as needed between unbroken sets.

3. Conditioning
3 Rounds:
10 Ring Muscle-Ups
50 Double Unders
10 Front Squats (225/155)

4. Midline
2 Sets of 50 GHD Sit-Ups
Rest as needed between sets (aim for unbroken).

Brother Bro’s 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 Pull + Clean + Front Squat

*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 in this complex:
3 Front Squats + 1 Jerk

(3 Front Squats followed by 1 Jerk = 1 rep of this complex)

D.
Three sets of:
Bench Press x 10 reps
Prone Plank x 1 minute
Rest 30 seconds

Build in weight as you go for the Bench Press.