Hooligans For Life! 

Freedom WOD Classes

Warm Up: 5 Mins
5 min Circuit
10 Russian Twist 15/10 plate
10 bands or plates “I”  “I” “Y”
10 bands or plates “Y”
10 bands 90/90 or plates Cuban Rotations
5 Burpees

Mobility:
90 sec /side Lax Roll Chest
90 sec /side Tricep Smash

Strength: 16 Mins
MAX OUT WEEK!
16 Mins to Establish a 1 Rep Max Strict Press

NOTE: A rep done under poor form will not count. Stay braced…

Metcon : 16 min
Rotating Tabata 20/10
Push Press 45/35
Burpees
Sit Ups

Rest 1 Min Then:

3 Mins to Complete
25 Push Press 75/55
15 Bar Facing Burpee
25 Sit Up

Elite Competition Class

Conditioning
“Dead Broke”
On the 0:00, Part #1:
In a 5:00 Window…
Buy-In: 50/35 Calorie Row
Time Remaining, AMRAP:
12 Deadlifts (225/155)
8 Box Jump Overs

Rest 5:00

On the 10:00, Part #2:
In a 5:00 Window…
Buy-In: 35/25 Calorie Row
Time Remaining, AMRAP:
8 Deadlifts (265/185)
8 Box Jump Overs

Rest 5:00

On the 20:00, Part #3:
In a 5:00 Window…
Buy-In: 20/15 Calorie Row
Time Remaining, AMRAP:
4 Deadlifts (315/220)
8 Box Jump Overs

Rx Box – 24″/20″

Brother Bros Barbell Club 

Wednesday (Session Two)
A.
Every 90 seconds, for 12 minutes (8 sets):
Power Snatch

*Set 1 = 2 reps @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep at 94%
*Set 6 = 1 rep @ 98%
*Sets 7-8 = 1 rep @ 101%+

The goal today is to find a 1-RM Power Snatch

B.
Every 2 minutes, for 16 minutes (8 sets):
Power Clean + Power Jerk

*Set 1 = 2 reps @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep at 95%
*Set 6 = 1 rep @ 98%+
*Sets 7-8 = 1 rep @ 101%+

The goal of today is to find a 1-RM Power Clean + Power Jerk.

C.
In 20 minutes, work up to a 1-RM Front Squat

D.
Every 2:30, for 5 minutes (2 sets):
Front Rack Reverse Lunges x 5 reps each leg

Aim for 2 heavy working sets.

Performance Power Training

Wednesday, March, 27th
Bike 35mins @50rpms
-OR-
HUMPDAY PUMPDAY!!
100 DB Bench Press @bodyweight
*Every Break, 100ft Farmer Carry AND 10 Squats with DB’s*
-then
3×20
DB Curls
DB Rolling Tricep Extensions https://youtu.be/rD5Mz2262fU