Apparently the 6:20 p.m class tonight will be a farewell for both of these young ladies. Danielle and Bailey have only been with us for a few months but have made great improvements and more importantly, become a big part of the community in a short time! We wish you both the best and look forward to seeing you next time. Good luck with your next steps!
Freedom WOD Classes
Warm Up: 8 Mins
400 M Run
15 Wallballs
50 Jump Ropes / DU
15 Thrusters (unloaded barbell)
Then 3:00 Shoulder or Hip Mobility
Strength: 15 Mins
Snatch Drills – Strength OR Technique
3×5 Snatch High Pulls (70-80% 1RM Snatch)
3×5 Snatch grip deadlift (video) – (80-100% 1RM Snatch)
Home WOD: 17 Min Cap
Open Workout 17.5 Modified
10 Rounds For Time:
6/Side Single Arm DB Thruster
35 DU or Singles
Metcon: 17 Min Cap – 17.5 true cap = 4o mins
Open Workout 17.5
Rx – 10 Rounds For Time:
9 Thrusters (95/65)
35 DU
Scaled – 10 RFT:
9 Thrusters (65/45)
35 Singles
Elite Competition Class
Squat Clean Thruster
On the 4:00 x 6 Rounds:
1 Pegboard Climb
200m Wreckbag Run (50/35)
3 Thrusters
*Barbell taken from the ground.
Conditioning
“Rest Stop”
5 Minute Window…
600m Run + 1 Rd of Cindy
AMRAP Squat Cleans (135/95)
5 Minute Window…
400m Run + 2 Rds of Cindy
AMRAP Squat Cleans (155/105)
5 Minute Window…
200m Run + 3 Rds of Cindy
AMRAP Squat Cleans (185/135)
Odd-Object Conditioning
1 Mile Sled Drag
*Walking pace with a light load
Brother Bro’s Barbell Club
Wednesday (Session Two)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds:
10 Air Squats + 5 Inchworm Pushups + 10 Lunges
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Power Cleans
3 Power Snatch, 3 Power Cleans
3 Push Press, 3 Power Jerks
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 7 minutes (7 sets):
Power Snatch x 1 rep
*Set 1 = @ 70%
*Set 2 = @ 75%
*Sets 3-4 = @ 80%
*Sets 5-7 = @ 85%
B.
Every minute, on the minute, for 7 minutes (7 sets):
Power Clean x 2 reps
*Set 1 = @ 65%
*Sets 2-3 = @ 70%
*Sets 4-5 = @ 75%
*Sets 6-7 = @ 80%
C.
In 13 minutes, establish a 5-RM Push Press
D.
In 13 minutes, build to a 7-RM Deadlift
E.
Three sets of:
Front Rack Barbell Lunges x 5 reps each leg
DB Shoulder Lateral Raises x 20 reps
Rest 45 seconds
Performance Power Training
Active Rest Day
3x
Row 5mins
Jog 5 mins
-then…STRETCH!
-OR-
20 Mins Max Rounds:
1 rep Bear Complex @bodyweight
7/5 Pushups
10/7 cal Row
**1 rep of bear complex: 1 Power Clean, 1 front squat, 1 shoulder 2 overhead, 1 back squat, 1 shoulder 2 overhead
**Scale bear weight as needed
**Scale pushups by elevating
**Scale row cals to something that is done in 30-40 seconds
