Mark it down and register for our In-House competition on 11/21!
In-House Competition / Vets4Life Fundraiser Registration
Freedom WOD Classes
Warm Up: 5 Mins
200 Row
10 Alt Russian KB Swings
10 Strict Knee Raises
200 M Row
10 Banded Good-mornings
20 Sec Hollow Hold
Mobility:
Perform 5 Min mobility Hip and Quads after Core Strength
Strength: 10 Mins
3 Rounds = 7.5 Mins
30 Secs Figure 8
30 Secs Reverse Crunch
30 Secs Crossover Mountain Climber
30 Secs Straight Leg Hip Lift
30 Sec Rest
Home WOD: 18 Min Cap
1000 M Row or 2000 M Bike
30 Russian KB Swings 53/35
15 T-2-B
750 M Row or 1500 M Bike
30 Russian KB Swings 53/35
15 T-2-B
500 M Row 0r 1000 M Bike
30 Russian KB Swings 53/35
15 T-2-B
Metcon: 18 Min Cap
1000 M Row or 2000 M Bike
30 Russian KB Swings 53/35
15 T-2-B
750 M Row or 1500 M Bike
30 Russian KB Swings 53/35
15 T-2-B
500 M Row 0r 1000 M Bike
30 Russian KB Swings 53/35
15 T-2-B
Advanced athletes can scale up to 70/53 for KB Swings if you feel the need.
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: 8 Jumping Air Squats + 8 Pushups + 8 Jumping Lunges
With empty bar:
5 Front Squat, 5 Deadlift, 5 Press In Split
5 Muscle Cleans, 3 Front Squat
5 Split Jerk, 3 Overhead Squat
5 Overhead Squat
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 12 minutes (6 sets):
Split Jerk x 2 reps @ 65-70%
B.
In 18 minutes, establish a 1-RM Overhead Squat
C.
Every 2:30, for 7:30 (3 sets):
Snatch Pull + 6 Second Lowering Phase x 3 reps @ 70-75% of 1-RM Snatch
Focus on maintaining perfect snatch positions throughout.
D.
In 15 minutes, establish a 1-RM Bench Press
E.
Every 2:30, for 5 minutes (2 sets):
Front Rack Reverse Lunges x 5 reps each leg
Performance Power Training
Wednesday, Nov 4th, 2020
Active Rest Day
200 Situps.
*Every 3 minutes, 100m jog
-then…STRETCH!
-OR-
Humpday Pumpday
Squat @1.5 bodyweight
10,9,8,7,6,5,4,3,2,1
ROW
20 Calories
**Every 2 minutes perform 10 pushups**
**Begin the workout squatting 10 reps, then 20 cals, then 9 Squats, then 20 cals and so on until finished, but every 2 minutes you must stop wherever you are and perform 10 pushups**