Its finally here, Avengers End Game! Hope you all had a chance to get caught up on all the MCU movies and are ready for the most epic movie of the year!
Freedom WOD Classes
Warm Up: 5 Mins
2 Rounds
100 M Row
10 Med Ball Cleans
10 Banded Pass Though
Strength: 15 Mins
Functional Over Reaching Week
Back Squats
10×3 @ 85%
Metcon: 25 Min Cap
END GAME
100 Cal Row
90 Hand Release Push Ups
80 Thrusters 95/65
70 Box jumps 24/20
60 Kb swings 70/55
50 HSPU
40 MB Cleans 20/14
30 Snatch 95/65
20 T-2-B
10 Burpee Broad Jumps 5’/4′
Find a partner to take on the END GAME. One person works at a time, Split the reps evenly. The teams that communicates and works as a unit will when this war.
Elite Competition Class
Friday 4.26.2019
Conditioning
“Girls Gone Wild”
On the 0:00… Girls Gone Wild Part #1 – “Fran”
21-15-9:
Thrusters (95/65)
Pull-Ups
On the 4:00… Girls Gone Wild Part #2 – “Diane”
21-15-9:
Deadlifts (225/155)
Kipping Handstand Pushups
On the 8:00… Girls Gone Wild Part #3 – “Amanda”
9-7-5:
Ring Muscle-Ups
Squat Snatches (135/95)
Click the here for a video demonstration with Katrin, Brooke, Amanda, Ehea, and Camille.
Last completed on July 30, 2018. This is our second time completing “Girls Gone Wild”.
Odd-Object Conditioning
3 Giant Sets:
5 Sandbag Cleans
50′ Sandbag Carry
10 Box Jumps (40″/30″)
100′ Yoke Carry
Rest 2:00 between efforts. Athlete’s choice on the sandbag and yoke carry.
Row Conditioning
3 Rounds, Not for Time:
250m Row @ 2K Pace + 10 Seconds
250m Row @ 2K Pace + 3
250m Row @ 2K Pace + 10 Seconds
250m Row @ 2K Pace
Rest 3:00 between.
Brother Bros Barbell Club
Friday (Session Three)
A.
Every minute, on the minute, for 4 minutes (4 sets):
Snatch with no contact x 2 reps
Build in weight as you go. Use this as a warmup exercise & stay under 60% of your snatch max. This is an exercise to help you feel when to stop extending & when to pull under the bar (Helps with timing).
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):
Snatch x 1 rep
*Set 1 = @ 75%
*Set 2 = @ 80%
*Set 3 = @ 84%
*Set 4 = @ 87%
*Sets 5-6 = @ 90%
C.
Every 2 minutes, for 10 minutes (5 sets):
Clean + Front Squat + Jerk x 1 rep @ 85-90% of 1-RM Clean & Jerk
D.
Every minute, on the minute, for 8 minutes (8 sets):
Back Squat x 1 rep
*Sets 1-2 = @ 80%
*Sets 3-4 = @ 85%
*Sets 5-6 = @ 90%
*Sets 7-8 = @ 85%
E.
Two sets of:
Banded March x 3 minutes
Rest 90 seconds
Performance Power Training
Friday, April 26th, 2019
Jet Fuel:
A buncha bandy stuff
https://youtu.be/sWrCL53PWzs
https://youtu.be/bZdwa1qbzYo
https://youtu.be/56XLL4e_6Ds
https://youtu.be/IvhkFa_o5kg
Major, Lift: Red: Deadlift
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Pause Squats/Speed Deads
Pause Squats
10×3 @55%
*5 count pause on each rep*
Speedy Deads
7×2 @65%
GainCity:
Wallsit
3xMax
Goblet reverse Lunges
3×8 (each)
Russian Twists
100
Afterburner:
2000m Row
60 Box Jump
20 Burpee over Rower
