18.5 is here! Help us send of the 2018 Open Season with a bitchin’ Saturday Night Lights! We have prizes from several of our previous week sponsors and Lifting the Dream will be in house. Show up early at 2:30 for movement standards and cheer on your fellow Hooligans. Feel free to bring your own drinks if you’re of age.
“See you in the Open”
Freedom WOD Class
Warm Up: 5 Mins
Bear Crawl 1 Lap around gym (inside)1 Min DU or SU25 Banded Reverse Flies30 Sec Cat Cow30 Sec Inchworm
Mobility: 8 Mins
Roll Posterior Shoulder or Trap 2 Min / Side
Roll Scapula Border 2 Min / Side
Shoulder Development: 10 Mins
3 x Superset
10-15 Bent Over Reverse DB Flies10-20 Banded Rows (slow reps)Rest 2-3 Mins
Metcon: 12 Mins
Rotating Tabata (45:15)Alternating DB Snatch (50/35)Box Jump OverDU
Elite Competition Class – 3/17
1. Hang Clean + Split Jerk
7 Sets, On the 2:00:
3 Hang Squat Cleans + Split Jerk
*30 Double-Unders Before Each Set. Athlete’s Choice on Weights.
2. Rope Climb Conditioning
Alternating EMOM x 10 (5 Rounds)
Odd Minutes – 18/14 Calorie Bike
Even Minutes – Max Legless Rope Climbs
3. Conditioning
5 Rounds:
400 Meter Trueform/Air Runer
15 Overhead Squats (155/105)
4. Midline
2 Rounds, Not for Time:
25 Calorie Ski Erg
50 GHD Sit-ups
Brother Bro’s 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 90 seconds, for 18 minutes (12 sets):
Snatch Low Pull + Snatch + Overhead Squat x 1 rep
*Sets 1-2 @ 65% of 1-RM Snatch
*Sets 3-4 @ 70% of 1-RM Snatch
*Sets 5-6 @ 75% of 1-RM Snatch
*Sets 7-8 @ 80% of 1-RM Snatch
*Sets 9-10 @ 85-90% of 1-RM Snatch
*Sets 11-12 @ 80-85% of 1-RM Snatch
C.
Every 2:30, for 15 minutes (6 sets):
Front Squat x 3 reps
*Sets 1-2 @ 75%
*Sets 3-4 @ 80%
*Sets 5-6 @ 85-90%
D.
Three sets of:
Pull-Ups x 10 reps
Rest 30 seconds
Hip Extension x 10 reps
Rest 30 seconds
V-Ups x 30 seconds
Rest 30 seconds
