As some of you have heard, Coach Marie is leaving. If you would like to see her before she leaves, make sure to sign up for the 5:20pm class. Don’t worry she will be back in 5 weeks time. 

Freedom WOD Class

Warm Up:
500 M Row or .7 on bike
Then
Med Ball Warm Up

Strength: 25 Mins
Max Out Day!
Back Squat

Metcon: 14 Min
“Karen”
150 Wall Ball 20/14

Post Score on white board.

Elite Competition Class

1. Ring Muscle-ups
Max Unbroken Ring Muscle-ups
*Baseline testing

2. Deadlift
Alternating On the Minute x 12 (6 Rounds):
Even – 30 Seconds Max Strict Ring Dips
Odd – 6-6-4-4-2-2 Deadlifts
Score for max strict ring dips is your *lowest* round. Deadlifts are
intended to be touch and go, building to a heavy set of 2 on the final round.

3. Conditioning
3 Rounds For Time:
9 Strict Deficit Handstand Push-ups (6″/4″)
15 Deadlifts (275/185)
21 GHD Sit-ups
50 Heavy Rope Double Unders

4. Midline Conditioning
Not For Time:
21 Strict Toes to Bar
42 Calorie Ski Erg
15 Strict Toes to Bar
30 Calorie Ski Erg
9 Strict Toes to bar
18 Calorie Ski Erg

Brother Bro’s Barbell Club

Monday (Session One)
A.
Every 90 seconds, for 6 minutes (4 sets):
Press In Split Jerk Position x 5 reps

Build over the course of the 4 sets. The goal is to work on technique here, not maximal weight.

B.
Every 2:30, for 20 minutes (8 sets):
Clean + 2 Jerks x 1 rep

*Sets 1-2 @ 70% of 1-RM Clean & Jerk
*Sets 3-4 @ 75% of 1-RM Clean & Jerk
*Sets 5-6 @ 80% of 1-RM Clean & Jerk
*Sets 7-8 @ 85% of 1-RM Clean & Jerk

C.
Every 3 minutes, for 15 minutes (5 sets):
Enderton Front Squat Complex x 1 rep

*Set 1 @ 93% of 1-RM Enderton Front Squat Complex
*Set 2 @ 90% of 1-RM Enderton Front Squat Complex
*Set 3 @ 87.5% of 1-RM Enderton Front Squat Complex
*Sets 4-5 @ 85% of 1-RM Enderton Front Squat Complex

*Note: If you do not know your 1-RM in this complex, establish a 1-RM today instead of doing these sets.

(Take the bar out of the rack. The Enderton Front Squat complex consists of 3 reps in total: 1st rep = 3 second pause at the bottom, 2nd rep = double bounce, 3rd rep = regular front squat. These 3 reps = 1 rep of the complex)

D.
Three sets of:
Pull-Ups x 10 reps
V-Ups x 30 seconds
Rest 30 seconds

Performance Power Training

Monday, June 25th, 2018
Jet Fuel:
1min Jump Rope
3x:30 stations
Bandy Shoulder Press https://youtu.be/OyybAeN48LY
Band Pull aparts https://youtu.be/4lGB6YWuwlA
Pushups
-then
Mash

Major, Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Bench Press/Shoulder Press
Every 2 minutesx8 (16mins total)
1: Bench Press 3 reps @50%
Max Reps Empty BB shoulder press
2: Rest
*Bench and shoulder press in the same minute, perform max reps sh. Press for the remainder of the minute. Rest the entire next minute.

GainCity:
Red Only: Tabata empty BB Shoulder press
-All:
Drag Rows https://youtu.be/SUrcyZIGEqE
3×12
DB Preacher Curls https://youtu.be/kJ0V2ooPqvE
3×12
Reverse Skull Crusher https://youtu.be/gQ0MyGf0J40
3×12

After Burner:
5 Rounds:
15 DB Pushups https://youtu.be/UxNxdjt-OIg
30 Double Unders or :30 Jump Rope
*Hands on DB’s, ROM is deeper than usual. Scale to regular pushup, then banded, etc. no knees. Elevate.