Getting excited for Chris and Lisa as they are scheduled to get married latter this year!
Freedom WOD Classes
Warm Up: 5 Mins
2 Rounds
10 PVC Jerks
8 Banded Victory Pulls
8 Banded 90/90
10 Double Unders
Then
1 min Hand Stand Hold or Plank Hold
Mobility: 5 Mins
60 sec /side Lax Ball Chest Smash
2 min T-spin Lax Ball Drill
Strength: 15 Mins
Functional Over Reaching Week
Jerk
10×3 @ 85% + 5lbs
Metcon: 15 Min Cap
10-1
Hand Stand Push Ups
Alternating with
50-45-40-35-30-25-20-15-10-5
Double Unders or 2:1 singles
Elite Competition Class
Pausing Front Squat
5 Sets of 2
3s pause in the bottom of each rep.
Hang Squat Clean
On the Minute x 5:
Minute #1 – 2 Hang Squat Cleans
Minute #2 – 2 Hang Squat Cleans
Minute #3 – 2 Hang Squat Cleans
Minute #4 -1 Hang Squat Clean
Minute #5 -1 Hang Squat Clean
Rest 1:00
On the Minute x 5:
1 Hang Squat Clean, building in load.
Conditioning
“Dirt Nap”
3 Rounds:
15 Hang Squat Cleans (135/95)
15 Lateral Barbell Burpees
Body Armor
4 Giant Sets:
7 Bench Presses (70%)
14 Glute Bridges
21 Hip Extensions
Rest 2:00 between sets.
Yoke + Handstand Walk
5 Rounds:
50′ Yoke Carry
50′ Handstand Walk
Not for time. Climb in load on the Yoke each round.
Brother Bro’s Barbell Club
Wednesday (Session Two)
A.
Every 90 seconds, for 4:30 (3 sets):
3-Position Clean x 1 rep
*Performing a clean from above the knee, below the knee, and from the ground = 1 rep of the complex. Build over the course of the 3 sets (No heavier than 60% of your max).
B.
Every 2 minutes, for 12 minutes (6 sets):
Slow Pull Clean + Jerk x 1 rep
*Set 1 = @ 70% of 1-RM Clean & Jerk
*Set 2 = @ 75% of 1-RM Clean & Jerk
*Set 3 = @ 80% of 1-RM Clean & Jerk
*Set 4 = @ 85% of 1-RM Clean & Jerk
*Sets 5-6 = @ 90% of 1-RM Clean & Jerk
(It is a regular squat clean, but, the pull from the ground to low thigh will be done at half speed. Once you get to low thigh- you can execute the extension at full speed. Once you have cleaned the bar, perform 1 jerk)
C.
Every 90 seconds, for 9 minutes (6 sets):
Hang 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 2 second pause at bottom x 3 reps
*Sets 1-2 = @ 75%
*Sets 3-5 = @ 80%
E.
Three sets of:
Pull-Ups x 8 reps
Barbell Reverse Lunges x 5 reps each leg
Rest 45 seconds
Performance Power Training
Wednesday, May 22nd, 2019
Active Rest Day
800m Run
50 Ball Slams
800m Run
50 Wallballs
800m Run
50 Ball Slams
800m run
50 Wallballs
STRETCH
-OR-
HUMPDAY PUMPDAY!!
30 Reps of the Bear Complex @bodyweight in as few sets as possible
**Every 5 reps, perform 100m Farmer Carry AHAP**
This is HEAVY. Make it heavy. This is hard. Make it Hard.
**For the purpose of this workout, we are defining “1 rep”, as 1 cycle of the barbell from ground to shoulders, through a front squat, then overhead locked out, then to the shoulders for a back squat, then overhead and locked out again before the bar can return to the floor in front for the next rep. **
