Lady Bros and Dudes!
Hooligan Hall is now in session.
First of all, thank you for your unwavering support through the 7 week shut down! Gyms / Boxes like ours have been caught in a bit of a grey area as Colorado enters phase one (of three) towards returning to “normal” life.
We would like your opinion as we decided the best course of action beginning Monday, May 4th. Please join us Wednesday, April 29th at 7:00 p.m for a zoom meeting DNR style.
Use the link below and we’ll see you then!
Join Zoom Meeting
https://zoom.us/j/94972625843?pwd=ckhKaVZsWUtDS2liaDJYdnRlOWJsZz09
Meeting ID: 949 7262 5843
Password: 859780
Freedom WOD Classes
Warm Up: 10 mins
10 minute Yoga Warm Up
Mobility: 10 mins
Shoulders, Front and Back
Home Strength:
3×5 Tempo HSPU: 3-0-X-0
If you are still getting comfortable upside down or you’re a beginners, then work on either headstands or hand stand holds for 3 sets of max hold.
Home WOD:
13 Min AMRAP
15 T-2-B
15 KB/DB Deadlifts
5 Wall Walks
Strength:
Strict Press to Jerk
3×5 at 50, 55 & 60% of Strict press 1RM This should not be for a max load.
https://www.catalystathletics.com/exercise/407/Press-To-Jerk/
8 mins Light
Split Jerk w/ 2 Second Pause in Receiving Position
5×2
Set 1-2: 60%
Set 3-4: 65%
Set 5: 70%
Metcon:
13 Min AMRAP
15 T-2-B
10 Deadlifts 185/130
5 Wall Walks
Elite Competition Class
Snatch Pull Complex
On the 1:30 x 5 Sets:
1 Pausing Snatch Deadlift
1 Tempo Snatch Pull
1 Snatch Pull
Set 1: 75% of 1RM Snatch
Set 2: 80%
Set 3-5: 85%
“21 Jump Street”
AMRAP 21:
21 Power Snatches (95/65)
21 Box Jump Overs (24″/20″)
21 Overhead Squats (95/65)
21 Toes to Bar
Body Armor
3 Giant Sets:
15-13-11-9
Romanian Deadlifts*
Dumbbell Bench Press
Rest 2 Minutes Between Sets
Sled Drag Conditioning
On the 2:30 x 8 Rounds:
100 Meter Sled Drag
Brother Bros Barbell Club
Wednesday (Session Two)
Warm-Up
3 minutes of Cardio (Run, Bike, Row, etc)
5 Rounds:
8 Air Squats + 6 Lunges + 4 Burpees + 2 Pullups
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
3 Muscle Snatch, 3 Overhead Squat
5 Power Snatch
5 Snatch Balances
5 Squat Snatch
5 Squat Snatch
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving x 4 reps
Build over the course of the three sets.
Followed by….
Every minute, on the minute, for 3 minutes (3 sets):
Tall Snatch x 2 reps
B.
Every 90 seconds, for 9 minutes (6 sets):
(Snatch Lift Off + Snatch High Pull + Hang Snatch) x 1 rep
*Set 1 = @ 70% of 1-RM Snatch
*Sets 2-3 = @ 75% of 1-RM Snatch
*Sets 4-6 = @ 80% of 1-RM Snatch
C.
Every 2 minutes, for 8 minutes (4 sets):
Overhead Squat x 3 reps @ 90-95% of your 5-RM weight
*Note: If you don’t know your 5-RM Overhead Squat, establish that today instead of doing these sets.
D.
Every 2 minutes, for 8 minutes (4 sets):
Snatch Pull with 6 second lowering phase x 3 reps @ 105% of your 1-RM Snatch
E.
Three sets of:
V-Ups x 45 seconds
Barbell Step-Ups to Parallel Box x 5 reps each leg
Rest 1 minute
Performance Power Training
Wednesday, April 29th, 2020
Active Rest Day
400m Sled Drag
-then…STRETCH!
-OR-
HUMPDAY PUMPDAY!!
10-8-6-4-2
Sandbag Ground 2 Over shoulder
200m Sandbag run after every set
-then
Girth Differential:
50 Ring Pushups
50 Chinnups
50 Weighted Dips
50 BB Drag Curls
*Complete in any order and break up in any way
*Scale ring pushups and weighted dips to any form of pushup or dip as needed
*Should be hard enough that each exercise is broken up several times