TGIF. Now Smile!

Freedom WOD Class

Warm Up: 10 mins
400 M Row
Then:
Plate warm up

Strength: 15 Mins
Deadlift  **90%  + 20 LBS** of your 1RM to calculate load
40% X 5
50% X 5
60% X 5
When you see 5+, 3+, or 1+, that means you do the max reps you can manage with
that weight, with the goal of setting a rep record in each workout.

Metcon: 14 Min
14 Minute Versus AMRAP:
Alternate 200/175 M Rows, while other partner performs as many reps as possible at the following station
Rounds 1 & 4: Bench Press 95/65
Rounds 2 & 5: Ring Dips
Rounds 3 & 6: Push Ups

Athlete “A” will row 200 as fast as possible while athlete “B” performs as many reps as possible on Bench press. Once Athlete “A” finish 200 Row athlete “B” Must stop reps on bench and switch to row and athlete “A” will goes to bench. Now athlete “B” is rowing 200m AFAP while “A” performs ME reps on bench. Once “B” achieves 200m athletes will then switch. Now Athlete “B” is performing ME Ring Dips while “A” is rowing 200m. Again once 200m is achieved “A” will perform ME Dips while “B” rows. Switching once again Athlete “B” performs ME Push Ups while “A” Rows 200m. And so on till time expires. The athlete with the most Press reps wins.

Post Score on white board.

Elite Competition Class

1. “Fight Club”
3 Rounds, For Total Reps:
1 Minute Thrusters (95/65)
1 Minute Power Cleans (95/65)
1 Minute Box Jump Overs (24/20)
1 Minute Pull-ups
1 Minute Assault Bike Calories
1 Minute Rest

2. Body Armor
A) Build to a Moderate 10-Rep Sumo Deadlift
B) Build to a Moderate 10-Rep Conventional Deadlift
C) 3×12 Good Mornings (Same Weight Across)
D) 3×30 Weighted Sit-Ups
E) 1 Mile Sled Walk*

*Aim here is to choose a load we can complete the full distance unbroken with at a walking pace.

Brother Bro’s Barbell Club

Friday (Session Three)
A.
Every 90 seconds, for 4:30 (3 sets):
Press in Clean (Sots Press) x 5 reps

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
Clean Grip Overhead Squat x 3 reps

Build over the course of the 3 sets.

(Only build in weight if your mobility allows you to get into a comfortable position at the bottom. If flexibility is an issue, stick with an empty barbell & go as low as you can safely go.)

B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch

*Set 1 – 1 rep @ 70%
*Set 2 – 1 rep @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 2 reps @ 70%
*Set 7 – 2 reps @ 75%
*Set 8 – 2 reps @ 80%
*Set 9 – 2 reps @ 85%
*Set 10 – 2 reps 85-90%

C.
Every minute, on the minute, for 5 minutes (5 sets):
Split Jerk x 1 rep

*Set 1 @ 75% of 1-RM Split Jerk
*Sets 2-3 @ 80% of 1-RM Split Jerk
*Sets 4-5 @ 85% of 1-RM Split Jerk

D.
Every 2:30, for 12:30 (5 sets):
Back Squat

*Set 1 – 5-6 reps @ 75%
*Sets 2-4 – 3 reps @ 85%
*Set 5 – 6 reps @ 75%

Performance Power Training

Friday, June 22th, 2018
Jet Fuel:
50 Jumping Jacks
20 Walking Lunges
Couch Stretch
Butterfly DB Hip Distractions https://youtu.be/JilXDq8vJqo
20 Banded Good morning

Major, Lift: Red: Deadlift
-then 2xAMRAP @80% of the days heaviest set
Wht/Blu: Squat/Deadlift
Pause Squat
10×3 @55% (First 2 reps, 2 count pause, last rep, fast!)
Deadlift
10×1 @65%

GainCity:
-Wall Sit https://youtu.be/6PXbtVaklrk
3×1 minute
*Add weight if able
*Keep back and shoulders against the wall
*stay below parallel and keep in a proper squat stance
-DB Cossack Squat/knee raise https://youtu.be/k3COdsxxM20
3×8 (each)

Afterburner:
30 Power Clean+10lbs from last week
*Every break row 250