HAPPY VALENTINES DAY!
Freedom WOD Class
Warm Up: 5 Mins
3 Rounds of Cindy or 5 Mins
5 Pull Ups
10 Push Ups
15 Squats
Mobility: 6 Mins
LAX Roll Quads / Hip Flexors 3 Min / Side
Metcon: 32 Min
The Break Up
Death by Wall Balls 20/14 18 min cap
Rest 1 Min
The Make Up
10 min AMRAP
Over Head Walking Lunges w/plate 45/35
Rest 1 Min
The I Hate You
30 Unbroken DU
Elite Competition Class 1/17/18
1. Barbell Cycling
AMRAP 4:00:
9 Power Snatches (135/95)
15 Thrusters (135/95)
21 Power Cleans (135/95)
Time remaining: Max Overhead Squats (135/95)
2. Conditioning
3 x 5:00 on / 5:00 off:
100 Double Under Buy-In, followed by AMRAP:
Round 1: 12 Front Squats (135/95), 4 Burpee Box Jump Overs (30/24)
Round 2: 8 Front Squats (165/110), 4 Burpee Box Jump Overs (30/24)
Round 3: 4 Front Squats (205/145), 4 Burpee Box Jump Overs (30/24)
3. Row Recovery
6,000m Easy Row
Brother Bros Barbell Club
Wednesday (Session Two)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Clean (Sots Press) x 5 reps
Followed by…
Every minute, on the minute, for 4 minutes (4 sets):
Clean Grip Snatch x 3 reps
(Build in weight if your mobility allows you to get into a comfortable position at the bottom. If flexibility is an issue, stick with an empty barbell & go as low as you can safely go.)
B.
Every minute, on the minute, for 8 minutes (8 sets):
Snatch x 1 rep
*Sets 1-2 – @ 75%
*Sets 3-4 – @ 80%
*Sets 5-6 – @ 85%
*Sets 7-8 – @ 90%
Immediately followed by…
Every 30 seconds, for 3 minutes (6 sets):
Snatch x 1 rep @ 80-85% of 1-RM Snatch
C.
Every minute, on the minute, for 5 minutes (5 sets):
Hang Clean & Jerk
*Set 1 – 1 rep @ 75% of 1-RM Hang Clean & Jerk
*Set 2 – 1 rep @ 80% of 1-RM Hang Clean & Jerk
*Set 3 – 1 rep @ 85% of 1-RM Hang Clean & Jerk
*Set 4 – 1 rep @ 90% of 1-RM Hang Clean & Jerk
*Set 5 – 1 rep @ 90-95% of 1-RM Hang Clean & Jerk
Immediately followed by…
Every 30 seconds, for 2 minutes (4 sets):
Hang Clean & Jerk x 1 rep @ 80% of Hang Clean & Jerk 1-RM
D.
Every 2:30, for 7:30 (3 sets):
Barbell Overhead Walking Lunges x 6 reps each leg
Build over the course of the 3 sets.
