19.5 will not leave us smiling like Marc. But…here we go anyways.

Freedom WOD Classes

Warm Up: 6 Mins
2 Rounds
10 Banded Press
10 Banded Goodmornings
10 Banded High Pulls
30 Plate Jumps

Strength: 10 Mins
3 Rounds on the 2:00
12-15 HSPU (Work kipping technique and balance, otherwise hardest to easiet)
*Try to maintain 60 seconds of rest

Mobility: 10 Mins
3 Min / Side LAX Roll Quads
90 Seconds / Side Banded Samson

Metcon : 15 Mins – 5:30, 6:45, 7:45 a.m
7 Min to complete:
800 M Run
M.E Clean & Jerk (135/95)
5 Min to complete:
400 M Run
M.E Snatch (115/75)
3 Min to complete:
200 M Run
M.E Thruster (95/65)

Opens Workout 19.5 – Noon & Friday Night Lights
Open 19.5 – 20 Min Cap
For Time: 33-27-21-15-9
Thrusters (95/65) sc: (65/45)
Chest to Bar Pull Ups sc: Jumping Pull Ups

Brother Bros Barbell Club 

Friday (Session Three)
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 3 minutes (3 sets):
Press in Split Jerk Position x 5 reps

Build over the course of the 3 sets.

B.
Every 90 seconds, for 9 minutes (6 sets):
Clean + Front Squat + Jerk x 1 rep

*Sets 1-3 = @ 70% of 1-RM Clean & Jerk
*Sets 4-6 = @ 75% of 1-RM Clean & Jerk

C.
Every 90 seconds, for 9 minutes (6 sets):
Snatch + Overhead Squat x 1 rep

*Sets 1-3 = @ 70% of 1-RM Snatch
*Sets 4-6 = @ 75% of 1-RM Snatch

D.
Every 2:30, for 10 minutes (4 sets):
Back Squat with 4 second lowering phase x 5 reps @ 65-70%

E.
One Set Tabata of:
V-Ups
20 seconds on
10 seconds off
For a total of 8 rounds

*Note: This entire section should take you 4 minutes to complete

Performance Power Training