Sign up for this weekends in-house fundraiser competition via the sign up list at the front desk! RX and Scaled devisions and all movements are scalable for all levels. Workouts will be released today.
Freedom WOD Classes
Warm Up: 5 Mins
200 M Run
5 Snatch Pulls
7 Hang Power Snatch
7 Strict Knee Raises
5 Sit Ups
200 M Run
Strength: 12 Mins
Tabata 45/15 (3 rounds = 12 min)
Star Fish Crunch
Mountain Climber
Seated Corkscrew
Hollow Rocks
Home WOD: 18 Min
On the 2:00 interval, beginning at 0:00, complete for as long as possible of:
14 Toes through rings
7 Hang squat snatch 115/75 (power snatch if needed)
If all of the required reps for that 2:00 min interval has been completed, the athlete will wait until the beginning of the next interval period to proceed. Every (2) intervals completed, the athlete will increase their squat snatch reps by 2.
*At 4:00, 8:00, 12:00, etc. increase the squat snatch by 2 reps.
Scale Weights as need to 95/65 or 75/55 or 65/45
Metcon: 18 Min
On the 2:00 interval, beginning at 0:00, complete for as long as possible of:
14 Toes through rings or T-2-B, K-2-E, Knee raise variation
7 Hang squat snatch 115/75 (power snatch if needed)
If all of the required reps for that 2:00 min interval has been completed, the athlete will wait until the beginning of the next interval period to proceed. Every (2) intervals completed, the athlete will increase their squat snatch reps by 2.
*At 4:00, 8:00, 12:00, etc. increase the squat snatch by 2 reps.
Scale Weights as need to 95/65 or 75/55 or 65/45
Elite Competition Class
TBA
Brother Bro’s Barbell Club
Wednesday (Session Two)
Suggested Warm-Up
3 minutes of Cardio (Run, Bike, Row, etc)
3 Rounds:
10 Air Squats + 5 Inchworm Pushups + 10 Lunges
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Power Cleans
3 Power Snatch, 3 Power Cleans
3 Push Press, 3 Power Jerks
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 7 minutes (7 sets):
Power Snatch x 1 rep @ 80% of 1-RM Power Snatch
B.
Every minute, on the minute, for 7 minutes (7 sets):
Power Clean + Power Jerk x 1 rep @ 80% of 1-RM Power Clean & Power Jerk
CC.
Every 2:30, for 10 minutes (4 sets):
Front Squat x 4-5 reps @ your 7-RM weight
*If you don’t know your 7-RM, establish that today instead of doing these sets.
D.
In 14 minutes, establish a 5-RM Push Press
E.
Every 3 minutes, for 9 minutes (3 sets):
Front Rack Reverse Barbell Lunges x 6 reps each leg
Performance Power Training
Wednesday, NOV 18th, 2020
Active Rest Day
400m Sled Drag
-then
100 Situps
-then…STRETCH!
-OR-
Humpday Pumpday
OTM, 21 Mins, alternating:
-3 Power Clean @BW + Max time overhead hold, up to the minute
-Max Reps Pullups in 45 seconds
-100ft Farmer Carry AHAP
**7 rounds of each**
**In the same minute, after finishing power cleans, get the bar overhead anyway and hold overhead as long as possible, up to the minute**
**Power cleans should take no longer than 30 seconds**
**As many pullups (strict) as possible in 45 seconds. Multiple sets in the same minute is allowed**
**Farmer carry as heavy as possible**
