Happy Birthday Kale 30, Christine 40 and Danielle 28!
Freedom WOD Classes
Warm Up: 5 mins
High Knees down and back (long side / east to west)
Butt Kicks down and back
Samson Stretch down and back
15 PVC Pass Throughs
15 PVC Front Squats
15 PVC Hang Clean and Jerk
Strength:
Clean (this is ran as a group with the coaching leading the count)
3×4 at 70% With a 3 sec pause at the top of the “Lift off” or right above the knees
Front Squat (Mobility between sets)
3×4 at 70% With a 5 sec pause in the bottom position of each rep
Metcon:
“Christine 40” “Kale 30” “Danielle 28”
Teams of 2, AMRAP 25:
12 Cal Row
40 Wall Ball
8 HSPU
30 DB Power Cleans
17 DU
28 Single Arm KB Floor Sweeper (14 each side)
You may split the reps up as needed.
Elite Competition Class
1. Deficit Handstand Push-ups
4 Giant Sets:
2 Deficit Kipping Handstand Push-ups
4 Deficit Kipping Handstand Push-ups
6 Deficit Kipping Handstand Push-ups
Rest 2:00 between rounds
Athlete’s choice on deficit levels, with the
first two reps being the largest. The four reps are
completed at a lesser deficit, with the final
6 repetitions at the smallest, if not floor. Move
from deficits with as little rest as possible
*Repeat from last week. Aim to clear repetitions
faster than previous.
2. Weightlifting
Running Clock…
5 Minutes to find Heavy Single Push Press
5 Minutes to find Heavy Single Push Jerk
5 Minutes to find Heavy Single Split Jerk
10 Minutes to find a Heavy Back Squat Triple
3. Conditioning
For Time:
50/35 Calorie Bike
40 Toes to Bar
30 Dumbbell Squat Snatches 50/35
4. Odd Object Conditioning
For Time:
10-8-6-4-2: Sand Bag Cleans 150/100
30-25-20-15-10: GHD Sit-Ups
Brother Bro’s Barbell Club:
Friday (Session Three)
A.
Every 2 minutes, for 8 minutes (4 sets):
Press in Clean (Sots Press) x 5 reps
Build over the course of the 4 sets.
B.
In 25 minutes, establish a 2-RM Clean & Jerk
C.
Every 90 seconds, for 12 minutes (8 sets):
Back Squat x 1 rep
*Sets 1-3 @ 85%
*Sets 4-6 @ 90%
*Sets 7-8 @ 93-96%
D.
Four sets of:
Strict Pronated Grip Pull-Ups x 5 reps
Rest 30 seconds
Glute Ham Raises x 6 reps
Rest 30 seconds
L-Sit x 20 seconds
Rest 60 seconds
