Happy Birthday Vanessa! Thank you for doing so much to run the gym and for making Kody so insanely happy! Love you Dr. Knapp

Freedom WOD Classes

Warm Up: 6 Mins
6 Minute Circuit:
Row 250 M
10 Tempo Front Squats (2-2-1-0)
15 Push Ups
20 Banded Pull Aparts

Strength: 12 Mins
2×10 Front Squat Up Sets Then:
Every Other Min for 3 Rounds
12 Unbroken FS (60%)

Mobility: 8 Mins
2 Min / Side Banded Samson Stretch
2 Min / Side Chest / Shoulder Smash

Metcon: 14 Mins
8 Min EMOM:
Odd: 10 Bench Press (155/105)
Even: Max Air Squats
Rest 2 Mins
4 Min AMRAP
10 Push Ups
20 Air Squats

Elite Competition Class

Competition Primer
On the Minute x 20 (4 Rounds):
Minute 1 – 5 Pausing Overhead Squats (115/80)
Minute 2 – 15/12 Calorie Row
Minute 3 – 5 Toes to Bar + 10 Alternating Dumbbell Snatches (50/35)
Minute 4 – Handstand Walk Practice
Minute 5 – 12/9 Calorie Ski Erg or Assault Bike

Brother Bros Barbell Club 

Wednesday (Session Two)
A.
Every 2 minutes, for 16 minutes (8 sets):
Snatch without moving feet x 2 reps

*Set 1 = @ 65% of 1-RM Snatch
*Set 2 = @ 70% of 1-RM Snatch
*Sets 3-5 = @ 75% of 1-RM Snatch
*Sets 6-8 = @ 80% of 1-RM Snatch

(Feet should start in your landing position. Heels can come off the ground but the feet should not move)

B.
Every 90 seconds, for 6 minutes (4 sets):
Jerk in Split x 2 reps

Build over the course of the 4 sets.

C.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk

*Sets 1-2 = 2 reps @ 70%
*Sets 3-4 = 2 reps @ 75%
*Sets 5-6 = 2 reps @ 80%
*Sets 7-8 = 2 reps @ 85%
*Sets 9-10 = 2 reps @ 80%

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.

Performance Power Train

Wednesday, Feb 20th, 2019
Active Rest Day
4x
500m Row
20 Toes 2 bar
-OR-
HUMPDAY PUMPDAY!!
5 Rounds:
Max Reps Bench Press @185
5 Rope Climb
20m Prowler Push @Bodyweight
*Scale Bench Press weight so 15-20 reps is doable on the first set.
*Scale each rope climb to 3 Pullups and 3 knees to elbows