Guys/Dude Bros we added Mens Tanks to the order options. These will be the same type of tank we printing the Murph tanks on. Get your order in for Hoodies, T-shirts, Female Racer Back Tanks,  3/4 sleeve shirts and/or Male Tanks..

ORDER DEADLINE IS 12/5/18

Freedom WOD Classes

Warm Up:
2 Rounds
10 KB Sumo Deadlift High Pulls
10 Russian KB Swings
10 Banded Pass Throughs

Strength:
8 mins Light
Strict Press to Jerk
3×5 at 50, 55 & 60% of Strict press 1RM This should not be for a max load.
https://www.catalystathletics.com/exercise/407/Press-To-Jerk/

8 mins Light
Split Jerk w/ 2 Second Pause in Receiving Position
5×2
Set 1-2: 60%
Set 3-4: 65%
Set 5: 70%

Metcon:
In Teams of Two Complete
14 Min AMRAP
3 DL 255/180
6 Bench Press 105/65
9 Box Jumps (24/20)

Partner 1 goes though the round then Partner 2 follows. You go I go style.

Elite Competition Class

Ring Muscle-Up Biathlon
For Time:
800 Meter Air Runner
21 Ring Muscle-Ups
800 Meter Air Runner
15 Ring Muscle-Ups
800 Meter Air Runner
9 Ring Muscle-Ups

Every Break on Muscle-Ups: 
200 Meter Air Runner Penalty Run.

Barbell Cycling
For Time:
21 Push Presses (95/65)
15 Push Presses (135/95)
9 Push Presses (185/135)
15 Push Presses (135/95)
21 Push Presses (95/65)

Conditioning
4 Rounds:
20 Alternating Pistols
15 Box Jump Overs (24/20)
10 Kettlebell Deadlifts (150’s/100’s)

Directly Into…

100′ Axel Bar Front Rack Walking Lunge (185/135)

Swim Conditioning
10×50 Meter Swim

Equal Work to Rest

Brother Bros Barbell Club

Wednesday (Session Two)
A.
In 16 minutes, build to a 1-RM Power Snatch

B.
Every 2 minutes, for 16 minutes (8 sets):
Power Clean + Power Jerk

*Set 1= 2 reps @ 75%
*Set 2= 1 rep @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep at 95%
*Set 6 = 1 rep @ 98%+
*Sets 7-8 = 1 rep @ 101%+

The goal of today is to find a 1-RM Power Clean + Power Jerk.

C.
Every 2:30, for 10 minutes (4 sets):
Deadlift x 3 reps @ 80-85%

D.
Every 2:30, for 5 minutes (2 sets):
Step-Ups to Parallel Box x 6 reps each leg

Aim for 2 heavy working sets.

Performance Power Train

Wednesday, NOV 28th, 2018
Active Rest Day
5k row
-then…STRETCH!
-OR-
Humpday Pumpday
30 min MAX ROUNDS:
1 Sandbag ground 2 overhead
6 DB Bench Press AHAP
12 Alternating Squat and lunge @bw (racks allowed)
*Sub powerclean for sandbag
*Squat and Lunge (12 reps): Load BB with bodyweight. Perform one squat, then one lunge left, then one squat, then one lunge right, then one squat, then one lunge left, then one squat, then one lunge right, repeat for 12 total reps. Each complete set will consist of 6 total squats and 3 lunges each leg**