Happy 33rd Birthday Nathan! Thanks for being a Hooligan for the last 3 years! It’s been amazing to watch you improve so much and become part of the community!
Freedom WOD Classes
Warm Up: 5 Mins
5 Min Circuit:
10 Front Squat
15 PVC Pass Throughs
5 Overhead Squats
:30 Samson / Side
Strength: 18 Mins
2 x Giantset – Every Other 3:00 Perform All 28 Squats With Minimal Transition
10 OHS (55% OHS or unloaded barbell/pvc)
6 Front Squats (65% FS)
12 Back Squats (65% FS)
*Alternate with partner. Partner 1 Squat 0:00-3:00, Partner 2 Squat 3:00-6:00 until completed.
Metcon: 25 Min Cap
Happy Birthday Nathan!
33 Rounds For Time:
Odd Rounds:
3 DL (135/95)
2 Hang Power Cleans
1 Push Jerk
Even Rounds:
3 Burpee Box Jump Overs
2 HSPU
1 MU or 3 Pull Ups
Elite Competition Class
Strict Ring Muscle-Ups
With a 12:00 Clock: Max Strict Ring Muscle-Ups*
*On the 0:00, 4:00, and 8:00:
25/18 Calorie Row
50 Double-Unders
Time remaining: muscle-ups.
Score is total strict ring muscle-ups over the course of the 12:00.
Conditioning
“Sir Charles”
Wearing a 20/14# Weight Vest:
1,000m Run, directly into…
5 Rounds:
10 CTB Pull-Ups
30 Air Squats
Directly into… 1,000m Run
Body Armor
4 Giant Sets:
9-7-5-3: Barbell Bench Press
30 Low-Banded Rows
Rest 2:00 between sets.
2 Giant Sets:
50′ Single Arm OH Walk
100′ Double KB Front Rack Carry
200′ Farmers Carry
Rest 2:00 between sets.
Brother Bros Barbell Club
Monday (Session One)
A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Clean (Sots Press) x 5 reps
Followed by…
Every 90 seconds, for 6 minutes (4 sets):
Tall Clean x 3 reps
Build over the course of the 4 sets.
(Use this as a warmup & to practice your pull underneath the bar.)
B.
Every 3 minutes, for 15 minutes (5 sets):
3 Cleans + 1 Jerk
*Sets 1-2 = 1 rep @ 85% of your 1RM in this complex
*Sets 3-4 = 1 rep @ 90% of your 1RM in this complex
*Set 5 = 1 rep @ 90-95% of your 1RM in this complex
C.
In 18 minutes, build to a 3-RM Back Squat
D.
Three sets of:
Behind The Neck Push Press x 8 reps
Rest 30 seconds
Glute Ham Raise x 6-8 reps
Rest 30 seconds
Build over the course of the 3 sets.
Performance Power Train
Monday, March 11th, 2019
Pre-Flight: The pumps will be legendary today. Bench, Shoulder Press, Curls, Rows, and 3 nasty short amraps of traps n’ triceps
Jet Fuel:
50 Jumping Jacks
5 Cartwheels (YES!)
5 inch worms
3×15
DB Bench
DB Shoulder press
Band Pull apart
Plate internal/external rotations https://youtu.be/3fN8bq9GJ5c
Major, Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Speed Bench
10×3 @55
5×3 @60%
GainCity:
-Shoulder Press
3×5 Heavy
-T-bar Rows
3x12heavy
-3x Superset
Max Diamond Pushup (scale by elevating, no knee pushups)
21’s DB Bicep Curls
(7 reps start to mid range of motion, 7 reps mid to finish r.o.m., 7 reps full r.o.m.)
After Burner:
8:45 Running Clock:
(6x) :30 on, :15 off, Alternating
Max reps SDHP
Max Reps Push Press
+10lbs from last week
*6mins total work
*Alternate movements
