Team work makes the dream work.

It’s so important to surround yourself with people who make you happy. People who make you laugh and who help you when you’re in need — people who genuinely care. They are the ones who are worth keeping in your life; everyone else is just passing through.

Your environment shapes who you are and who you will become. You’re in total control of your life and the choices you make, so why not place yourself in a positive and engaging environment, one that suits your needs?

Freedom WOD Classes

Warm Up: 5 Mins
2 Rounds
15 Double Unders or Attempts
8 Banded Victory Pulls
8 Banded 90/90
8 /leg Single Leg KB DL
Then
1 min Hand Stand Hold

Mobility:
90 Sec /side Lax Ball Chest/Shoulder
90 Sec /side Lax Ball Lats

Strength: 16 Mins
MAX OUT WEEK!
16 Mins to Establish a 1 Rep Max Jerk

NOTE: A rep done under poor form will not count. Stay braced…

Metcon : 14 min
14 Min EMOM
200/175 M Row
10 Push Press 75/55
15 Double Unders

Alternate between Push Press and Double Unders every other round

Elite Competition Class

Track Conditioning
4 Rounds:
In a 3:00 Window – Run 400m
In a 2:00 Window – Run 200m

Jerk Drive
5 Sets of 3 Reps

Split Jerk
5 Sets of 1 Rep

Conditioning
“Rear End”
3 Rounds:
60 Double-Unders
45 Air Squats
21/15 Calorie Assault Bike
10 Push Jerks (225/155)

Body Armor (A)
3 Giant Sets:
12 Single Arm Dumbbell Press
12 Single Arm Dumbbell Row
Rest 1:30 between sets.

Body Armor (B)
Accumulate 1:30 in an L-Sit

Brother Bros Barbell Club 

Wednesday (Session Two)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Clean (Sots Press) x 4 reps

Followed by…

Every minute, on the minute, for 4 minutes (4 sets):
Tall Clean x 2 reps

Build over the course of the 4 sets.

(Use this as a warmup & to practice your pull underneath the bar.)

B.
Every 2 minutes, for 12 minutes (6 sets):
Clean with a 2 second pause 1″ off the ground & 2 second pause at knee + Jerk x 1 rep

*Set 1 = @ 65% of 1-RM Clean & Jerk
*Set 2 = @ 70% of 1-RM Clean & Jerk
*Set 3 = @ 75% of 1-RM Clean & Jerk
*Sets 4-5 = @ 80% of 1-RM Clean & Jerk
*Set 6 = @ 85% of 1-RM Clean & Jerk

C.
Every 90 seconds, for 9 minutes (6 sets):
Power Snatch x 2 reps

*Sets 1-2 = @ 70% of 1-RM Power Snatch
*Sets 3-4 = @ 75% of 1-RM Power Snatch
*Sets 5-6 = @ 80% of 1-RM Power Snatch

D.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat with a 5 second lowering phase x 3 reps

*Set 1 = @ 65%
*Sets 2-4 = @ 70%
*Set 5 = @ 75%

E.
Three sets of:
Pullups x 10 reps
Barbell Lunges x 5 reps each leg
Rest 45 seconds

Performance Power Training

Wednesday, April 3rd, 2019
Active Rest Day
10 Rounds NFT
10 Pushups
40m Jog
-OR-
HUMPDAY PUMPDAY!!
20mins MAX ROUNDS:
10 DB Power Clean
10 DB Squats
10 DB Pushups (pushups holding DB’s on the floor)
100m DB Farmer Carry
-Girth Differential
5x
:30 Seated DB Curls
:30 off
:30 Seated DB Arnold Press
:30 off