Hooligans! Remember to wear your green CF open ‘19 shirts for Friday night lights to honor one of our favorite holidays!
Also, tomorrow morning from 10-12 Darryl aka “The Dude” will be taking photos for our new website during open gym. Please let us know if you can come in! We are hoping to have a large group for a variety of photos!!
Finally, the second round of InBody scans for the nutrition challenge will be from 12-2 pm tomorrow! Get your pre and post results to Coach Kyle as soon as possible.
Freedom WOD Classes – 5:30, 6:45, 7:45 a.m
Warm Up: 5 Mins
2 Rounds:
10 Clean DL
10 Hang High Pulls
10 High Hang Power Cleans
:45 Front Rack Mobility
Strength: 14 Mins
Clean & Jerk Cycling
Min1: 8 @53% Touch n’ Go (only this set)
Min3: 8 @ 63%
Min5: 6 @ 73%
Min7: 6 @73%
Min9: 10 @53%
*Finish all sets in 60 seconds or less
Mobility: 10 Mins
Metcon: 12 Mins
4 Min AMRAP:
4 Strict Pull Ups
4 DB Bench Press (50’s/35’s)
8 Min AMRAP:
8 Ring Rows
8 DB Floor Press (50/35s)
8 / Arm DB Hang Cleans (50/35)
12:00 & Friday Night Lights: “19.4”
Warm Up: (on own time)
2 Rounds:
5 Muscle Snatches
5 Hang Power Snatch
5 Power Snatch
5 Inchworms
15 Banded PVC Press Downs
10 Burpees
Then:
LAX Roll Tight Areas (Hips/Shoulders/Calfs)
Banded Shoulder Stretches (:30 holds)
19.4 – 12 Min Cap
3 Rounds
10 Power Snatch (95/65 sc – 65/45)
12 Bar Facing Burpees
Mandatory 3 Min Rest
3 Rounds
10 Bar Muscle Ups (sc chin over bar pull ups)
12 Bar Facing Burpees
Brother Bros Barbell Club
Friday (Session Three)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Receiving Position x 5 reps
Build over the course of the 3 sets.
Followed by…
Every 90 seconds, for 6 minutes (4 sets):
3-Position Snatch x 1 rep
(Perform a Hip Snatch, followed by a Snatch from the knee, followed by a Snatch from the ground)
Build over the course of the 4 sets. Use this as a warm-up exercise.
B.
Every minute, on the minute, for 12 minutes (12 sets):
Snatch x 1 rep
*Set 1 = @ 65%
*Set 2 = @ 70%
*Set 3 = @ 75%
*Sets 4-8 = @ 80%
*Sets 9-12 = @ 85%
C.
Every 2 minutes, for 16 minutes (8 sets):
Front Squat
*Set 1 = 1 rep @ 80%
*Set 2 = 1 rep @ 85%
*Sets 3-4 = 1 rep @ 90%
*Set 5 = 1 rep @ 93%
*Sets 6-7 = 1 rep @ 96%
*Set 8 = MAX reps @ 85%
D.
Three sets of:
Chinups x 8 reps
Hip Extension x 8 reps
L-Sit x 15 seconds
Rest 45 seconds
Performance Power Train
Friday, March 15th, 2019
Pre-Flight: Speedy Dynamic Day along with some posterior work.
Jet Fuel: 400m Run
Tabata:
Box Jumps
Walking Lunges
*Alternate, go for 4 minutes
Major, Lift: Red: Deadlift
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Speed Deadlift/Speed Squat
Speed Deadlift:
10×2 @55%
5×2 @60%
Speed Squats:
7×2 @65%
GainCity:
-3×20 Reverse Hypers https://youtu.be/FlMHL2FtbPg
-4×100 Sled drag
-Tabata Russian Twists
Afterburner:
3x
1 minute Max reps Power Clean (185/115)
1 minute rest
1 minute Max Front Squats
1 minute rest
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SABADO GIGANTE
20 min AMRAP:
10 Shoulder Press @.5 bodyweight
10 Deadlift @1.5 bodyweight
20m Odd Object carry (dball, atlas stone, or stacks of plates) AHAP
Girth Differential:
4x
:30 Stations, no rest:
Straight bar curls AHAP
Dips
Chinups
DB Kickbacks
