Happy Birthday Syd Kid!
Freedom WOD Classes
Warm Up: 5 Mins
2 Rounds
10 Squats w/ 2 sec pause
10 Push Ups
5 Inchworms (no push up)
10 PVC Pass throughs
S&C EMOM: 12 Mins
8 Min EMOM
Odd: 6-12 Front Squats (155/105)
Even: 8-15 HSPU
Mobility: 10 Mins
2 Min / Side Roll Lats
Then 2 Supersets of:
10 PVC Banded Lat Press Downs
10 Banded 90/90s
Metcon: 12 Min
Happy 25th Birthday Sydney!
12 Min AMRAP
2 Bar MU
12 Push Ups
12 V Ups
Elite Competition Class – 1/15/18
1. Snatch Primer
On the :90 Seconds x 3 Rounds @ 40%:
3 Power Snatch
2 Hang Squat Snatch
1 Squat Snatch
2. Low Hang Squat Snatch
3×2 @ 70%
2×2 @ 75%
2×2 @ 80%
Low hang is just above floor, but not touching. Stand the bar tall, and lower to just above floor.
3. Back Squat
5 Reps @ 82%
2 Reps @ 87%
5 Reps @ 82%
2 Reps @ 90%
5 Reps @ 82%
2 Reps @ 93%
4. Muscle-Up Conditioning
12 Strict Ring Muscle-ups
15 Kipping Ring Muscle-ups
18 Bar Muscle-ups
5. Conditioning
1600 Meter Trueform Run
Directly into…
5 Rounds:
24 Calorie Row
16 Pistols (8/side)
12 Strict Handstand Push-ups
Brother Bro’s Barbell Club
Monday (Session One)
A.
Every minute, on the minute, for 4 minutes (4 sets):
Press in Receiving Position x 5 reps
Build over the course of the 4 sets.
Followed by…
Every minute, on the minute, for 4 minutes (4 sets):
Snatch Balance x 2 reps
Build over the course of the 4 sets.
B.
Every minute, on the minute, for 8 minutes (8 sets):
Snatch
*Set 1 – 2 reps @ 70%
*Set 2 – 1 rep @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 88%
*Set 6 – 1 rep @ 91%
*Sets 7-8 – 1 rep @ 94-96%
Immediately followed by…
Every 30 seconds, for 3 minutes (6 sets):
Snatch x 1 rep @ 75-80%
C.
In 18 minutes, build to a 4-RM Back Squat
Followed by…
Every 2 minutes, for 4 minutes (2 sets):
Back Squat x 4 reps @ 90-95% of your 4-RM weight
D.
Four sets of:
Glute Ham Raise x 8 reps
Supinated Grip Pull-Ups x 6 reps
Rest 30 seconds
