Last day of Max Out Week. Make it count! Sorry no bicep curls…
“Light weight baby”!
Freedom WOD Class
Warm Up: 10 Mins
2 Rounds
5 Front Squats w/ 5 Sec Pause
7 Burpees
10 Ring Rows
Then 10-15 Front Squats at ~50% of 1RM
Strength: 15 Mins
1 Rep Max Front Squat
Work mobility in between attempts
Metcon: 18 Min Cap
4 Rounds For Time:
15 Wallballs (20/14)
10 / Leg OH Plate Lunges (45/35)
200 M Run (Coaches can decide to do shuttle run inside for morning classes depending on temperature)
Elite Competition Class
Leg Day Strength and conditioning – 10 min warm up then begin at 8:30 prompt
On a Running Clock
0:00-10:00 Perform 4 x 8 Back Squats – start first set right at 0:00 to maintain rest time
10:00-15:00 On the Minute Row 18/15 Cals
15:00-20:00 Rest
20:00-30:00 Perform 4 x 8 Front Squat – first set at 20:00 to maintain rest time
35:00-40:00 On the Minute 10-15 Heavy Wallballs
40:00-42:00 Rest
42:00-52:00 Stretch Legs and Hips – Pigeon, couch, Banded Hamstring, etc
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 15 minutes (10 sets):
Snatch Low Pull + Snatch + Overhead Squat x 1 rep
*Sets 1-3 @ 60% of 1-RM Snatch
*Sets 4-6 @ 65% of 1-RM Snatch
*Sets 7-8 @ 70% of 1-RM Snatch
*Sets 9-10 @ 75% of 1-RM Snatch
C.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat x 3 reps
*Sets 1-2 @ 65%
*Sets 3-4 @ 70%
*Sets 5-6 @ 75%
D.
Two sets of:
Chin-Ups x 10 reps
Hip Extension x 10 reps
L-Sit x 20 seconds
Rest 60 seconds
