We are so excited that these two finally tied the knot! Congrats Coach Chris and Lisa 💍

Freedom WOD Classes

Metcon: 5 mins
2 rounds
100 m Run Around the Building (Parking lot door to College door)
8 WB
10 Kipping Swings
8 Burpees
Then
1 Min
Samson Stretch per side

Strength:
Squat Snatch 8 min
2 Rep Max touch and go (no more than 3 attempts)
Then:
Back Squats 12 min
5×5 Pyramiding up in weight

Metcon: 15 Min Cap
For Time:
50 Wall Balls 20/14
25 Burpee
50 Wall Balls 20/14
25 Pull Ups

Elite Competition Class

Back Squat
5 Repetitions
4 Repetitions
3 Repetitions
1 Repetition
1 Repetition
1 Repetition

Aim here is to keep the rest to 2:00 or less, as we build to moderate loads. Not to exceed 90% on the final rep of the squat.

Recovery Conditioning
“Rug Mouse”
20 Minute Assault Bike*
*On the 0:00, 4:00, 8:00, 12:00 and 16:00:
12 Chest to Bar Pull-ups
8 Burpee Box Jump Overs (24/20)
50′ Double Dumbbell Front Rack Walking Lunge (50’s/35’s)

Kilos: 22.5’s/15’s

Body Armor
3 Giant Sets:
10 Good Mornings
20 Box Step-ups
30 Glute Bridges
Rest 2:00 between sets.

Brother Bros Barbell Club 

Monday (Session One)
A.
Every minute, on the minute, for 4 minutes (4 sets):
Press in Receiving Position x 5 reps

Build over the course of the 4 sets.

B.
Every minute, on the minute, for 8 minutes (8 sets):
Hip Snatch x 1 rep

*Sets 1-3 = @ 60% of 1-RM Snatch
*Sets 4-6 = @ 65% of 1-RM Snatch
*Sets 7-8 = @ 70% of 1-RM Snatch

C.
Every minute, on the minute, for 6 minutes (6 sets):
Hang Power Clean x 2 reps

*Sets 1-3 = @ 65-70%
*Sets 4-6 = @ 70-75%

D.
Every 2 minutes, for 8 minutes (4 sets):
Back Squat x 4 reps

*Sets 1-2 = @ 70% of 1-RM Back Squat
*Sets 3-4 = @ 75% of 1-RM Back Squat

E.
Three sets of:
DB Bench Press x 8 reps
Glute Ham Raise x 6-8 reps
Rest 60 seconds

Performance Power Training

Monday, October 7th, DE UPPER:

Jet Fuel:
2x
200m Run
1min Max Burpees
Rest 1 min
*Mash Upper Body

Major Lift : Red: Bench Press
Wht/Blu: Speed Bench OTM (on the minute)
5×5 @50%
5×5 @60%
3×3 @65%
3×1 @70%

GainCity:
3x
10(each) Seated upright DB Piston Press
12 T-bar rows
15 Hammer Curls
30 Seconds Max reps Weighted Bench Dips (place weight on thighs)
**Do bench dips whether you can do regular dips or not. This is for the change in tricep targeting**

Afterburner:
2 (3) minute AMRAPS:
3 Bar Muscle ups
5 Athletic burpees+pushup (read above for burpee explanation)
-Then
2 (2) minute AMRAP:
1 Bar muscle up
3 Athletic burpees+pushup
**Rest 2 minutes between every round
**MU scaling options:

1. Pullups – each round will begin with strict pullups. When those give out, they may revert to kipping. 
2. Banded Pullups – No kipping at all.
3. Ring Rows