Don’t forget to RSVP to the Holliday party on 12/8/18 via the FB event page. This is a pot luck style party so let everyone know what you are bringing. Also there is a white elephant gift exchange that is to much fun! The rules: buy a gift of $10-20.00 if it is not appropriate for 20 yrs and under please make a note on the package “21 and up”.  If you have questions ask a coach. 

Freedom WOD Classes

Warm Up: 10mins
250 Row
Then
30 Sec at each station
Double Unders
Lunges
Banded Pass Throughs
Banned Press
Air Squats
Double Unders

Mobility:
90 sec per side
Partner Calf Smash

Strength:
8 mins
Strict Press to Jerk
3×5 at 65, 70 & 72% of Strict press 1RM This should not be for a max load.
https://www.catalystathletics.com/exercise/407/Press-To-Jerk/

8 mins
3×3 at 80, 85 & 92%
Complex 1 Jerk Drive + 1 Split Jerk w/ 2 Second Pause in Receiving Position = 1 Rep

Metcon: 12 min cap
150 Double Unders 2:1 Singles
150 Air Squats (use a med ball for depth target)
75 Double Unders 2:1 Singles
75 Alternating Lunges

Wear a weight vest if you have one. Spend no more than 3 mins on each set of double unders/jump ropes

Extra Credit:
3×10 DB Curls
3×10 DB Tricep Kick Back

Elite Competition Class

Barbell Cycling
On the 0:00 – Clean Complex @ 45%
On the 4:00 – Clean Complex @ 50%
On the 8:00 – Clean Complex @ 55%
On the 12:00 – Clean Complex @ 60%

Clean Complex (Without Dropping Bar)
3 Rounds:
1 High Hang Squat Clean
1 Hang Squat Clean
1 Squat Clean

“Breaking Bad”
5 Rounds:
200 Meter Run
2-4-6-8-10 Double Kettlebell Thrusters (70’s/53’s)

Odd-Object Conditioning
3 Sets:
100 Meter Kettlebell Carry*
100 Meter Sandbag Carry
100 Meter Yoke

*Kettlebell Carry: 1 Kettlebell in Front Rack, 1 Overhead. Change at 50 Meter Mark.

Row Conditioning
3 Sets: 30/21 Calorie Row (Rest 30 Seconds Between)
Rest 90 Seconds After 3 Sets
3 Sets: 30/21 Calorie Row (Rest 30 Seconds Between)

Brother Bros Barbell Club

Wednesday (Session Two)
A.
Every 90 seconds, for 9 minutes (6 sets):
Power Snatch + Hang Power Snatch x 1 rep

*Sets 1-2 = @ 80% of 1-RM Power Snatch
*Sets 3-4 = @ 85% of 1-RM Power Snatch
*Sets 5-6 = @ 90% of 1-RM Power Snatch

(Perform a power snatch then lower the bar to just above the knee & perform a hang power snatch)

B.
Every 90 seconds, for 9 minutes (6 sets):
2 Power Cleans + 1 Power Jerk x 1 rep

*Sets 1-2 = @ 80% of 1-RM Power Clean
*Sets 3-4 = @ 85% of 1-RM Power Clean
*Sets 5-6 = @ 90% of 1-RM Power Clean

(Perform a power clean, drop the bar, perform a power clean, then perform a power jerk)

C.
Every 2:30, for 10 minutes (4 sets):
Deadlift x 5 reps @ 85-90% of your 5-RM Deadlift

*Note: If you do not know your 5-RM Deadlift, establish that today instead of doing these sets.

D.
Every 2:30, for 7:30 (3 sets):
Bulgarian Split Squats x 6 reps each leg

Aim for 2 heavy working sets.

E.
Every 2 minutes, for 6 minutes (3 sets):
Romanian Deadlift x 10 reps

(Goal weight should be 70-75% of 1-RM Clean)

Performance Power Train

Wednesday, NOV 14th, 2018
Active Rest Day
4x
Row 5mins
Plank 1min
-then…STRETCH!
-OR-
Humpday Pumpday
20 down to 2 calorie bike (decrease by 2 cals each round)
40 down to 4 walking lunge (decrease by 4 each round)
**5 Bench Press AHAP after every round of bike**