Congrats to Marc and Martha our CFDNR athletes of the month! 

Freedom WOD Classes

Warm Up: 4 mins
2 Rounds
30 Sec at each movement (This is not for Max reps, keep it slow and controlled)
Banded pull aparts from high to low https://www.youtube.com/watch?v=JObYtU7Y7ag&t=252s
Barbell Push Press
Barbell SDLHP
30 Sec Rest

Mobility:
60 Sec Lax Ball Chest per side
60 Sec Lax Ball Lats per side

Strength:
8 mins
3×5 at 60, 65 & 70% Push Jerk in Split 60, 65 & 70% of Strict press 1RM Split jerk the bar overhead, then perform 5 Push presses from the front rack while your feet remain in the “split catch” position. This should not be for a max load.
https://www.catalystathletics.com/exercise/406/Push-Jerk-In-Split/

8 mins
3×5 Jerk Balance at 60, 65 & 70% of Strict press 1 RM
Split jerk the bar overhead, then back your front foot up 4″. From a front rack position jerk the bar overhead while moving the front foot back to the proper “split catch” position.  This should not be for a max load.
https://www.catalystathletics.com/exercise/193/Jerk-Balance

Metcon: 15 mins
21-15-9-6
Power Clean  and Jerk 135/95
Box Jump 30/24

Elite Competition Class

Handstand O-Course Practice
15 Minutes of Practice

Jerks 
Pausing Split Jerk: 3×2
3 Jerk Drives + 1 Split Jerk: 3×1 Complex
Split Jerk: 5×1

“Long Gone”
5 Rounds:
21 Wallballs (30/20)
18 Alternating Dumbbell Snatches (70/50)
15/12 Calorie Assault Bike
Rest 1 Minute Between Rounds

Body Armor
3 x 20 Romanian Deadlifts
3 x 10 Stiff-Legged Sumo-Deadlifts
3 x Max Effort Glute Ham Raises

Run Conditioning
5 Sets (3:00 On, 1:30 Off)
1:00 Moderate
:30 Fast
1:00 Moderate
:30 Fast
1:30 Rest

Brother Bros Barbell Club

Wednesday (Session Two)
A.
Every 2 minutes, for 12 minutes (6 sets):
Power Clean with a 2 second pause in catch position + Power Jerk with a 2 second pause in catch position

*Sets 1-3 = 2 reps @ 75% of 1-RM Clean
*Sets 4-6 = 1 rep @ 85% of 1-RM Power Clean

B.
Every 90 seconds, for 10:30 (7 sets):
Split Jerk

*Sets 1-2 = 2 reps @ 75%
*Set 3 = 2 reps @ 80%
*Sets 4-7 = 1 rep @ 85%

C.
Every 2 minutes, for 10 minutes (5 sets):
Deadlift x 3 reps @ 70-75%

D.
One Set of Tabata:
V-Ups
20 seconds on
10 seconds off
For a total of 8 rounds

*Note: This entire section should take you 4 minutes to complete

Performance Power Train

Wednesday, OCT 3rd, 2018
Active Rest Day
Go for a 45min walk, or ride the bike at 40/35 rpms for 45mins
100 Situps
-then…STRETCH!
-OR-
Humpday Pumpday
50 Strict Pullups
**Every break, 8 bench press**
-then
Girth Differential:
4×20
Alternating DB Curls
Dips
Bandy Curls/Tricep Pushdowns https://youtu.be/llCOtaJIzNwhttps://youtu.be/eoWDUIK4gmM