Freedom WOD Classes

Warm Up: 6 mins
High Knees
Butt Kicks
Walking Samson Stretch
Floor Sweepers
Then 2 Rounds
30 Sec of Double Under Practice
8 Muscle Cleans

Mobility: 6 mins
60 sec / side Lax Ball: Tricep and Lats

Strength: 15 mins
Squat Clean
6 Rep Max
6 Reps @ 85% 6RM
6 Reps @ 80% 6RM

Metcon: 12 Min
“Michael Myers”
On the 2:00 x 6 sets
50 Double Unders or 50 Singles
3 Deadlifts 135/95
6 Hang Power Cleans
9 Hand Release Push Ups

The Gaol is to get done in 90 sec or less.

Elite Competition Class

Gymnastic Conditioning
On the 2:00 x 5 Sets:
9 Overhead Squats (135/95)
6 CTB Pull-Ups
3 Bar Muscle-Ups
Take OHS barbell from the floor.

Kilos – 61/48

Conditioning
“Tri Sprint Intervals V2”
5 Rounds:
AMRAP 4:
30 Shuttle Runs (10 Meters)
20/15 Calorie Assault Bike
Max Calorie Row
Rest 4 Minutes Between Rounds.

Brother Bros Barbell Club 

Wednesday (Session Two)
A.
Every 90 seconds, for 9 minutes (6 sets):
No Hook No Feet Snatch x 1 rep @ 90-95% of 2-RM weight in this exercise.

Note: If you don’t know your 2-RM for this exercise, establish that today instead of doing these sets.

Feet should start in your landing position and the feet should not move. Do not use a hookgrip.

B.
Every 2 minutes, for 12 minutes (6 sets):
Split Jerk

*Sets 1-2 = 2 reps @ 83-88%
*Sets 3-4 = 1 rep @ 88=92%
*Sets 5-6 = 1 rep @ 92-95%

C.
Every 2:30, for 10 minutes (4 sets):
Deadlift x 5 reps @ 65-75% of 1-RM Deadlift

D.
Every 2:30, for 7:30 (3 sets):
Front Rack Reverse Lunges x 5 reps each leg

Aim for 2 heavy working sets.

E.
Three sets of:
Glute Ham Raises x 6-8 reps
Dips x 30 seconds

Performance Power Training

Wednesday, October 30th, 2019

Active Rest Day
100 Burpees
*Every minute 3 Pullups until finished

-OR-

HUMPDAY PUMPDAY!!

D-ball, ground to over shoulder
10-8-6-4-2
Weighted Pullups
2-4-6-8-10
*For frisky people, snatch can be subbed for dball, and muscle ups can be subbed for pullups
-then
30 seconds on 30 seconds off, 4 rounds:
Dips
DB hammer curls
DB Skull Crusher
Chinups