The City Park BBQ is tomorrow, 11-2! Coach TJ offered to open the gym tomorrow morning! Open gym will be from 9-11 a.m, so go get fit AF then join us for the shenanigans! Mindbody will be updated later today.

Freedom WOD Classes

Warm Up: 5 Mins
200 M Row
10 Lunges / Side
1:00 Samson / Side

Strength: 12 Mins
3 Rounds on the 2:00
0:00-2:00: 8 Back Squats (70-75%)
2:00-4:00: 10 / Side Goblet Squats

Mobility / Technique: 8 Mins
2 Min / Side Glute Roll
2 Min / Side Hamstring Roll

Metcon : 15 Min cap
5 Round Versus Workout:
Athlete 1.
M.E Row for Cals (track total cals for workout)
Athelte 2:
9 Wallballs (20/14)
7 TTB
5 / Leg Back Rack Lunges (45/35)

Elite Competition Class

Handstand Walk O-Course Practice
15:00 of Practice
In relation to our current abilities, let’s challenge ourselves with obstacles, elevation changes, and changes of direction.

Muscle Snatch
5 Sets of 3: Muscle Snatch

Squat Snatch Stamina
On the Minute x 5:
5 “Touch and Go” Squat Snatches
Same load across all sets. This workout will be repeated.

Conditioning
“Hop Scotch”
5 Rounds:
10 Power Snatches
10 Box Jump Overs (30″/24″)

Barbell Pounds – 115/85
Barbell KIlos – 52/38

Odd-Object Conditioning
Not for Time:
100m Light Sled Pull
50′ Single Arm DB Overhead Walking Lunge
100m Moderate Sled Pull
50′ Single Arm DB Overhead Walking Lunge
100m Heavy Sled Pull
50′ Single Arm DB Overhead Walking Lunge

Midline
50 AbMat Sit-Ups, 25 Hip Extensions
40 Weighted AbMat Sit-Ups, 25 Hip Extensions
30 Weighted AbMat Sit-Ups, 25 Hip Extensions
20 Weighted AbMat Sit-Ups, 25 Hip Extensions
10 Weighted AbMat Sit-Ups, 25 Hip Extensions

Row Conditioning
On the 3:00 x 3 Sets:
27/21 Calorie Row
Into, On the 2:00 x 3 Sets
21/15 Calorie Row
Into, On the 1:00 x 3 Sets:
15/12 Calorie Row

Brother Bros Barbell Club 

Session Three
A.
Every minute, on the minute, for 4 minutes (4 sets):
Press in Receiving Position x 5 reps

Build over the course of the 4 sets

B.
Every 2:30 for 20 minutes (8 sets):
Snatch

*Set 1 = 2 reps @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep @ 94%
*Set 6 = 1 rep @ 98%
*Sets 7-8 = 1 rep @ 101%+

The goal today is to find a 1-RM Snatch.

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

*Sets 1-3 = 3 reps @ 85-88%
*Sets 4-5 = 6 reps @ 75-78%

The goal is to aim for the top % listed but if you think you may miss on the next set, lower it to the bottom %.

D.
Two sets of:
DB Bench Press x 10 reps
V-Ups x 30 seconds
Single-Arm DB Row x 10 reps each arm
Rest 60 seconds

Performance Power Training