Happy 30th BDay to this guy!

Freedom WOD Classes

Warm Up: 5 mins
Samson Stretch east-west
Single leg broad jump west-east
2 rounds W/unloaded bar
5 RDL
5 Clean high pulls
5 Power Clean
5 Front Squats

Strength:
6 Mins
Clean (this is ran as a group with the coaching leading the count)
3×5 at 65, 70 & 75% With a 1 sec pause at the top of the “Lift off” or right above the knees

10 Mins
Front Squat (mobility between sets)
3×5 at 70% With a 3 sec pause in the bottom position of each rep

Metcon: 18 Min Cap
1 mile Run (Scale the run distance if needed)
30 Hang Power Cleans 95/65
10 Alternating Pistols
12 HSPU

Elite Competition Class

Squat Clean
Minutes 1-2-3: 3 Squat Cleans (68-72-74)
Minute 4: Rest
Minute 5-6-7: 2 Squat Cleans (78-81-84)
Minute 8: Rest
Minutes 9-10-11: 1 Squat Clean (88-90-92)
Minute 12: Rest

Not for Time: 3 Singles (92-94-96)

Front Squat
2×4 @ 82%
2×3 @ 87%
2×2 @ 92%

“Tripled Up”
15-12-9:
Thrusters (115/80)
Toes to Bar

50/35 Calorie Assault Bike

15-12-9:
Thrusters (115/80)
Toes to Bar

Gymnastic Conditioning
21-18-15-12-9:
KB Swings
Kipping Handstand Push-ups

Midline
3 Supersets:
Max Effort L-Sit Hold
100 Meter Front Rack KB Carry
Rest 2 Minutes Between Sets

Brother Bros Barbell Club

Friday (Session Three)
A.
Every 90 seconds, for 6 minutes (4 sets):
Jump & Land Drill x 45 seconds

Using your own bodyweight, jump & land into your split jerk position. Take you time & feel / warmup this position.

Followed by…

Every 90 seconds, for 4:30 (3 sets):
Press in Split Jerk Position x 5 reps

Build over the course of the 3 sets.

B.
Every 2 minutes, for 14 minutes (7 sets):
Clean & Jerk

*Set 1 = 1 rep @ 75% of 1-RM Clean & Jerk
*Set 2 = 1 rep @ 80% of 1-RM Clean & Jerk
*Set 3 = 1 rep @ 85% of 1-RM Clean & Jerk
*Sets 4-5 = 1 rep @ 90% of 1-RM Clean & Jerk
*Set 6 = 2 reps @ 80% of 1-RM Clean & Jerk
*Set 7 = 2 reps @ 85% of 1-RM Clean & Jerk

C.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat x 1 rep @ 90-93%

D.
Three sets of:
Front Rack Barbell Lunge x 6 reps each leg
Rest 30 seconds
Seated 1-Arm Dumbbell Shoulder Press x 10 reps each arm
Rest 30 seconds

Performance Power Train

Friday, OCT 12th, 2018
Pre-Flight: Just a standard day of squats n deads, until the afterburner, which will make you puke x2.

Jet Fuel:
500m Row
3x
10 Wallball
10 Jumping Lunges
-mash

Major, Lift: Red: Deadlift
-then 2xAMRAP @80% of the days heaviest set
Wht/Blu: Squats N Deads
Squat
10×3 @55%
Deadlift
7×2@65%

GainCity:
-KB Swing
100 in as few sets as possible
**Heavy. If you get more than 25 without breaking, its too light**
-Low Box DB Stepups
3×10 (each)

Afterburner: 
25 Thruster (135/95) in as few sets as possible
**Every break, row 250m then rest 3 minutes before going again**