Happy early 23rd Bday to Samantha Rosenberry! Have an amazing day tomorrow!

Freedom WOD Classes

Metcon: 5 Mins
2 Rounds
200 M Run
10 Box Step Overs
10 Band Pull Aparts
10 Ring Rows

Strength:
Strict Press 8 min
4 Rep Max touch and go (no more than 3 attempts)
Then:
Core
Rotating ½ Tabata 20/10 (this will be 6 mins long)
Anchor Point T-2-B
Hollow Rocks
Reverse Crunch

Mobility: 2 Mins
2 min Lax ball T-spin smash

Metcon: 15 Min
3 Rounds
200M Single Arm KB Farmer carry 53/35
22 KB Box Step Overs 24/20 (hold kb as desired)
12 Strict Pull Ups

Elite Competition Class

Conditioning
“BFF”
AMRAP 20:
100 Double Unders
50 Wallballs (20/14)
40 Calorie Row
30 Alternating Dumbbell Power Snatches (50/35)
20 Toes to Bar
10 Bar Muscle-ups

Kilos: 22.5/15

Capacity Builder
On the Minute x 10:
10 Barbell-Facing Burpees

Odd-Object Conditioning
5 Rounds:
5 D-Ball Cleans over Yoke (150/100)
50′ Yoke Carry

Males: 280-320-360-400-440#
Females: 200-230-260-290-320#

Kilos:
Males: 125-145-165-180-200
Females: 90-105-120-130-145

Aerobic Restoration
3 Rounds, Not For Time:
1000 Meter Ski Erg
4000 Meter Bike Erg

Brother Bros Barbell Club 

Friday (Session Three)
A.
Every minute, on the minute, for 4 minutes (4 sets):
Snatch Press from Receiving x 5 reps

Build over the course of the 4 sets.

B.
Every 2 minutes, for 14 minutes (7 sets):
Snatch

*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 86%
*Set 4 = 1 rep @ 92%
*Set 5 = 1 rep @ 97%
*Sets 6-7 = 1 rep @ 101%+

The goal today is to find a 1-RM Snatch.

C.
Every 75 seconds, for 10 minutes (8 sets):
Clean & Jerk x 1 rep @ 80-83%

Focus on consistency today. Make every rep as sharp as possible.

D.
In 15 minutes, establish a 3-RM Front Squat

E.
Three sets of:
V-Ups x 45 seconds
Pushups x 45 seconds
Rest 60 seconds

Performance Power Training

Friday, October 4th, DE LOWER:
Jet Fuel:
Soon to be relatively famous fast feet warmup drills

https://youtu.be/mX00T4uuPtI*mash lower body

Major Lift: Red: Deadlift
Wht/Blu: 14 min EMOM:
Even: 3 Squats @50%
Odd: 3 Deadlift @50%

GainCity:
5x
20 Banded Good Morning
20 bandy Leg extension
20 bandy leg curl
20 bandy squats (place band over your shoulders, behind your head. Stand on the band with both feet. Squat.)

Afterburner:
10min AMRAP:
5 Double KB swing
100ft Farmer carry