Happy 25th Birthday Coach! Thank you for being a great person, coach, and athlete! Wishing you an amazing year.
Freedom WOD Classes
Warm Up: 6 Mins
2 Rounds:
5 Snatch Grip DL
5 Power Snatch
5 Pressing Snatch Balance
5 Burpees
Then :30/ Side Samson Stretch
Strength: 14 Mins
Power Snatch Cycling
Min1: 8 @55% Touch n’ Go (only this set)
Min3: 6 @ 65%
Min5: 4 @ 78%
Min7: 6 @65%
Min9: 10 @55%
*Finish all sets in 60 seconds or less
Mobility: 8 Mins
Trap Smash 2 Min / Side
Banded Shoulder Stretch 2 Min / Side
Metcon: Happy 25th Birthday Coach Marie!!
13 Min AMRAP
13 Hang Power Snatch (94*/65)
13 Cal Bike / 13 Burpees
25 DU
Elite Competition Class
Power Clean
On the Minute x 10:
On the 0: 3 Power Cleans @ 65%
On the 1: 2 Power Cleans @ 70%
On the 2: 1 Power Cleans @ 75%
On the 3: Rest
On the 4: 3 Power Cleans @ 70%
On the 5: 2 Power Cleans @ 75%
On the 6: 1 Power Cleans @ 80%
On the 7: Rest
On the 6, 7, 8, 9 and 10: 1 Power Clean (Building in Weight)
“Squeaky Wheel”
3 Rounds:
100 Double Unders
25/18 Calorie Assault Bike
50′ Handstand Walk
10 Push Jerks (225/155)
Body Armor
5 Supersets:
5-4-3-2-1: Heavy Deadlifts
After Each Set:
10 Dumbbell Bench Press
15 Weighted AbMat Sit-ups
Brother Bros Barbell Club
Wednesday (Session Two)
A.
Every 2 minutes, for 8 minutes (4 sets):
Press in Receiving x 5 reps
B.
Every minute, on the minute, for 10 minutes (10 sets):
Snatch x 1 rep
*Sets 1-3 = @ 60%
*Sets 4-7 = @ 65%
*Sets 8-10 = @ 70%
C.
Every 2:30, for 10 minutes (4 sets):
Push Press x 5 reps @ 65-70%
D.
Every 3 minutes, for 9 minutes (3 sets):
Bulgarian Split Squat x 6 reps each leg
Build over the course of the 3 sets.
Performance Power Train
Wednesday, Feb 13th, 2019
Active Rest Day
100 Situps
*Every minute, 10 pushups until done
-OR-
HUMPDAY PUMPDAY!!
20 mins:
1min on, 1min off (10 rounds total)
3 “reps” bear complex AHAP
**In one minute, complete:
3x
1 Power clean
1 Front Squat
1 Jerk
1 Back Squat
1 Back Racked Jerk
**Rest on alternate minutes**
**All movements bay be blended in any way, so long as the barbell goes from ground to shoulder, passes through a front squat, goes overhead, passes through a back squat, and goes back overhead. I.e. a Cluster and a back racked thruster would count. Or any combination thereof.**
