Mark your calendars, our annual Murph WOD is on May 25th. We will have two heat times 10:00-11:00am and 11:00-12:00pm then a BBQ afterwards. This is a free event so you may bring friends and/or family but please have them RSVP via the FaceBook event page. Remember every wod can be scaled/modified for all skill levels.
Freedom WOD Classes
Warm Up: 5 Mins
2 Rounds of Cindy
5 Pull Ups
10 Push Ups
15 Air Squats
Strength: 10 Min
Week Four: De-load
10 Min EMOM
4 /leg Front Rack Alternating Lunges 30-35% of Front Sq 1RM
Metcon: 20 Min
“Cindy”
20 Min AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats
If you have a weight vest wear it. Murph is on May 25th less than a month away. This is a great wod to practice your pacing for Murph. 20 Rounds of “Cindy” equals the required reps needed to complete Murph…. without the run of course.
Elite Competition Class
Snatch
On the Minute x 4 (0:00 – 4:00):
3-Position Power Snatch
… Rest 1:00
On the Minute x 4 (5:00 – 9:00)
3-Position Squat Snatch
… Rest 1:00
On the Minute x 10 (10:00 – 20:00):
1 Snatch Pull
1 Low-Hang Squat Snatch
Back Squat Waves
Set #1 – 4 Reps
Set #2 – 2 Reps
Set #3 – 4 Reps
Set #4 – 2 Reps
Set #5 – 4 Reps
Set #6 – 2 Reps
Aim is to build steadily on our 2-Rep, where the sets of 4 stay constant.
Barbell Reverse Lunges
2 Sets of 14
Conditioning
“Twinkle Toes”
4 Rounds:
21/15 Calorie Assault Bike
15 Toes to Bar
7 Squat Snatches (165/115)
Body Armor
3 “Giant Sets”:
Max Strict Ring Dips
12 Barbell Bent Over Rows
18 Weighted Glute Bridges
14 Weighted Sit-Ups
200 Meter Double Dumbbell Carry*
Rest 2:00 between efforts.
On the 200m Double Dumbbell Carry:
First 50 meters – One DB overhead, one DB front rack.
Second 50 meters – Same as first 50m, but changing sides.
Third 50 meters – Hang position (farmers carry).
Fourth 50 meters – Both in front rack position.
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
Build over the course of the 3 sets.
Followed by….
Every 90 seconds, for 6 minutes (4 sets):
Tall Snatch x 3 reps
Build over the course of the 4 sets.
B.
Every 2 minutes, for 16 minutes (8 sets):
Snatch
*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep @ 94%
*Set 6 = 1 rep @ 98%
*Sets 7-8 = 1 rep @ 101%+
The goal today is to find a 1-RM Snatch.
C.
In 15 minutes, establish a 1-RM Power Clean + Power Jerk
D.
Every 3 minutes, for 12 minutes (4 sets):
Back Squat x 7 reps @ 95% of your 10-RM weight
*If you don’t know your 10-RM Back Squat, establish that today instead of doing these sets
E.
Three sets of:
Stationary Dips x MAX reps
Glute Ham Raise x 6-8 reps
Rest 60 seconds
Performance Power Training
Monday, April 29th 2019
Jet Fuel:
1 min Burpees
Bandy Fun Time:
2x
20 Band Pull Aparts
20 Bandy Shoulder Press (10 each arm) *Stand in band with one foot. Use same side arm and press the band overhead
20 (each arm) bandy int/ext rotations *Attach lightweight band to the rig at shoulder height. Face the rig and hold band with arm bent 90 degrees, hand facing the rig and upper arm parallel with the ground. Rotate forearm up and down (internally and externally)
20 FacePulls
Major, Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Pause Bench vs Bands
8×8 @50%
4×4 @55%
**3 Count Pause on Chest**
GainCity:
Single Arm DB Rows
5×20
Incline DB Rear delt kickouts **Support yourself facedown on an incline bench. With DBs, pull elbows up and back at near 90degrees, then kick DBs out until arms are straight. This will require lighter DBs than expected**
3×20
DB Curl and Press
3×12
DB Rolling Tricep Ext
3×12
After Burner:
OTM: 10mins
7 Devil Press
10 Push Press
**AHAP
**Alternate movements, 5 sets each
