First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.
Freedom WOD Classes
Warm Up: 5 Mins
2 Rounds
Row 150 M
10 Deadlift
8 Russian KB Swings
Then
1 min /side Samson
Strength: 16 Mins
MAX OUT WEEK!
16 Mins to Establish a 1 Rep Max Deadlift
NOTE: A rep done under poor form will not count. Stay braced…
Metcon : 26 min cap
“Manion”
Seven rounds for time of
400 M Run
29 Back squat 135/95
Elite Competition Class
Squat Snatch
On the Minute x 12:
Minutes 1+2+3:
1 Snatch Pull
1 Hang Squat Snatch
1 Squat Snatch
… Minute 4 – Rest.
Minutes 5+6+7: 1 Squat Snatch
… Minute 8 – Rest.
Minutes 9+10+11: 1 Squat Snatch
… Minute 12 – Rest.
Off the clock, three singles ranging from 77-87%.
Snatch Pull
3 Sets of 2
3 Sets of 1
Back Squat
Wave #1:
3 Back Squats @ 75%
2 Back Squats @ 78%
1 Back Squat @ 81%
Wave #2:
3 Back Squats @ 78%
2 Back Squats @ 81%
1 Back Squat @ 84%
Wave #3:
3 Back Squats @ 81%
2 Back Squats @ 84%
1 Back Squat @ 87%
Conditioning – On the 0:00…
“Amanda”
9-7-5:
Ring Muscle-Ups
Squat Snatch (135/95)
Conditioning – On the 10:00…
“Amanda’s Revenge”
50 DU + 50′ HS Walk + 5 Squat Snatches (185/135)
50 DU + 50′ HS Walk + 5 Squat Snatches (185/135)
50 DU + 50′ HS Walk + 5 Squat Snatches (185/135)
Brother Bros Barbell Club
Monday (Session One)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving x 5 reps
Built over the course of the three sets.
Followed by….
Every 90 seconds, for 6 minutes (4 sets):
Snatch Push Press + Overhead Squat x 1 rep
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.
B.
In 15 minutes, establish a 3-RM Hang Snatch
C.
Every 90 seconds, for 9 minutes (6 sets):
Power Clean + Hang Power Clean + Power Jerk x 1 rep
*Sets 1-2 = @ 70% of 1-RM Power Clean
*Sets 3-4 = @ 75% of 1-RM Power Clean
*Sets 5-6 = @ 80% of 1-RM Power Clean
(Perform a power clean, lower the bar to just above the knee & perform a hang power clean, then perform a power jerk)
D.
In 15 minutes, establish a 10-RM Back Squat
E.
Three sets of:
Stationary Dips x MAX reps
Single Leg DB or KB Romanian Deadlift x 10 each leg
Rest 60 seconds
Performance Power Training
Monday, April 1st 2019
Jet Fuel:
-2x
1min on, 1min off:
1 Burpee +3 Pushups
*Perform a burpee and when chest touches the floor, perform 3 pushups then jump, and repeat.
-3x DB Shoulder Complex:
12 Front raise
12 lateral raise
12 Reverse Fly
*Perform as one long set. 12→ 12→ 12→ without rest.
Major, Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Tempo/Speed Bench vs Bands
6×4 @45%
4×4 @50%
*First rep, 3 count down, 2 count pause, fast up. All subsequent reps, FAST!
*Use bands for all sets.
If you dont have power racks, the band goes under the bench and around the bar. Use DB or KB on the legs of the bench to keep it down on the ground.
-then
Shoulder Press
3×5
GainCity:
-4×10
DB Bench Rows https://youtu.be/cYSQulSG5xI This video shows with a barbell, just substitute with db’s instead. Dont hit the bench with db’s.
-4×20 DB Half Bench Press.
*Purposefully shortened range of motion. Do not lock out elbows at the top and do not touch chest with the db’s.
-100 (each) Bandy Bi’snTri’s
After Burner:
10 min EMOM:
-1st minute:
1 set Max strict pullups
1 set max kipping pullups or until :30 of the minute
-2nd minute:
:30 Plank hold shoulder taps
-or- Extra credit: Handstand hold with shoulder taps
*Alternate minutes for 5 rounds of each.
*1st minute is one set of strict pullups directly into one set of kipping pullups. 2nd minute is :30 of shoulder taps.
*To scale pullups, go banded for the first set of strict, then switch to ring rows until :30 of the minute.
*DO NOT allow people to go upside down who cannot perform shoulder taps well enough to get :30 worth. Most everyone should be on the floor in a plank.
