Captain Blake Page USAF is your April Athlete Of The Month. If you have had the chance to workout next       to this guy or witness his athletic ability, you would agree with us when we say he is the real life            Captain America! 

Thank you for your service and all the hard work you put in at the gym!

Freedom WOD Classes

Warm Up: 5 Mins
400 M Run
10 Snatch DL
10 Snatch Low Hang High Pulls
10 High Hang Power Snatch
10 Over Head or Front Squats

Strength: 15 Mins
5 Mins to Work up to a Heavy 2RM Snatch
Then:
3×5 Drop Sets at 75% of above 2RM weight

Metcon : 25 Mins
Teams of 3
400 M Farmer Carry 53/35
90 Alternating DB Snatch 50/35
90 Front Squats 95/65
150 Cal Row, Ski Erg or Bike
90 WB Sit Ups
90  KB Swings 53/35
400 M Farmer Carry 53/35

On 3.2.1. Go All three athletes will walk together switching out on the Farmer Carry as needed. Once the Carry is completed athletes will work one at a time switching out as needed. You may not advance to the next movement until all reps have been completed at the current station.

Elite Competition Class

Legless Rope Climbs
10 Legless Rope Climbs (15′)

Body Armor
3 Giant Sets:
12 Romanian Deadlifts
24 GHD Sit-Ups
100m Front Rack KB Carry
50′ Handstand Walk
Rest 2:00 between sets.

Conditioning
“Tri Sprints”
3 Rounds:
30/20 Calorie Row
30/20 Calorie Assault Bike
30 x 10m Shuttle Sprints
3:00 Rest between rounds.

Swim Recovery
30:00 Continuous Swim
Minutes 0-5 (5m) – Light, easy pace
Minutes 6+7 (2m) – Moderate Pace
Minutes 9+10 (2m) – Fast Pace

Brother Bros Barbell Club 

Friday (Session Three)
A.
Every minute, on the minute, for 4 minutes (4 sets):
Snatch Balance x 2 reps

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.

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 2 minutes, for 12 minutes (6 sets):
Snatch x 2 reps

*Set 1 = @ 65%
*Set 2 = @ 70%
*Set 3 = @ 75%
*Sets 4-6 = @ 80%

C.
Every 2:30, for 12:30 (5 sets):
Clean + Front Squat + Jerk x 2 reps

*Sets 1-2 = @ 70% of 1-RM Clean & Jerk
*Sets 3-4 = @ 75% of 1-RM Clean & Jerk
*Set 5 = @ 80% 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 3-5 = @ 85%
*Sets 6-8 = @ 90%

E.
Three sets of:
Farmers Walks x 60 feet
Rest 90 seconds

You can use Farmers Walk handles, KB’s, or DB’s for this. Go heavy!

Performance Power Training

Friday, April 5th, 2019
Pre-Flight: NOTE: Today’s Afterburner is FIRST!! Do not have them Sprint after lifting!!
Speedy Dynamic Day along with some posterior work.

Jet Fuel/Afterburner: 400m Run
2x
:30 Lunges
:30 high knees
Sprint Starts https://youtu.be/qtWDc8R6pnE
*go through this several times having people get warm
-then
7x
40m Sprint
*1st (3) at about 80%
*Last 4 all out
Rest :30-:45 between bouts
Major, Lift: Red: Deadlift
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Narrow stance Squat/Tempo Deadlift
Speed Squat:
6×4 @45%
Tempo Deadlift:
6×4 @45%
*Fast up, 5 count down (touch n go)

GainCity: 
-100 Narrow Stance Goblet Squat in as few sets as possible…HEAVY
*Every Break, 20 Situps
-3×20 Reverse Hypers

Afterburner:
First Today