Get your Halloween custom together for this years Halloween WOD! Best dressed will win a lululemon gift card. Last years winner was Nathan Trujillo as Rufio from “Hook”
Freedom WOD Classes
Metcon: 5 Mins
East to West
Walking Samson Stretch
Floor Sweepers
High Knees
Single Leg Broad Jump Squats
2 Rounds
10 MB Cleans
5 Hang Clean High Pulls
5 Hang Power Cleans
5 Front Squats
Strength: 20 mins
Squat Clean 10 min
4 Rep Max (no more than 3 attempts)
Then:
Front Squats 10 min
3×3 pyramiding up
Metcon: 20 Min
Death By:
Hang Power Clean and Jerk 135/95
*After Final C&J each set, lower the bar to your back and perform the same number of Back Squats within the same minute*
If you fail you will perform 10 Medball Squat Cleans on the minute until the final athlete fails
Elite Competition Class
Rope Climb Conditioning
For Time:
5 Legless Rope Climbs
Rest 1 Minute
5 Rope Climbs
Conditioning
“Miracle-Gro”
5 Rounds:
200 Meter Run
20/15 Calorie Assault Bike
15 Strict Handstand Push-ups
Front Squat
On the 1:30 x 6:
1 Pausing Front Squat
1 Front Squat
Capacity Builder
On the 3 Minutes x 3 Rounds:
7-5-3
Back Squat
Push Jerk
Thruster
Barbell: 50% of 1RM Clean and Jerk
Odd-Object Conditioning
3 Rounds:
600 M Run
100′ Sandbag Walk (150/100)
Brother Bros Barbell Club
Wednesday (Session Two)
A.
In 16 minutes, build to a 1-RM Power Snatch
B.
Every 2 minutes, for 16 minutes (8 sets):
Power Clean + Power Jerk
*Set 1= 2 reps @ 75%
*Set 2= 1 rep @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep at 95%
*Set 6 = 1 rep @ 98%+
*Sets 7-8 = 1 rep @ 101%+
The goal of today is to find a 1-RM Power Clean + Power Jerk.
C.
Every 2:30, for 10 minutes (4 sets):
Deadlift x 3 reps @ 80-85%
D.
Every 2:30, for 7:30 (3 sets):
Step-Ups to Parallel Box x 6 reps each leg
Aim for 3 heavy working sets.
Performance Power Training
Wednesday, October 2nd, Active Rest
Row a 5k
-then
STRETCH!!
-OR-
HUMPDAY PUMPDAY:
EMOM 2 PowerClean
Start with 135 and add 10lbs or start with 95 and add 5lbs every minute until failure.
-then
Using 80% of heaviest clean weight:
20 Rounds:
1 PowerClean+2 Front Squats
3 Chinnups
5 Dips
*Keep the movements strict
