Congrats to the Jameson family and papa Dylan! Happy to welcome to newest Hooligan to the family!

Freedom WOD Classes

Warm Up: 5 Mins
10/side Front and Lateral Kicks
15 Air Squats
10 Burpees
:30/side Samson Stretch

Strength: 15 Mins
Back Squats – 15 Mins to complete the following including warm up time:
8 @ ~75%
8 @ ~78%
6 @ ~82%
4 @ ~85%

Home WOD: 22 Min Cap
1200 M Run
25 Burpees
800 M Run
25 Burpees
400 M Run
25 Burpees

Metcon: 22 Min Cap
1200 M Run
25 Burpees
800 M Run
25 Burpees
400 M Run
25 Burpees

Elite Competition Class

On the 0:00… Snatch Balance
3 Sets:
1 Pausing Snatch Balance
1 Snatch Balance

Set 1 – 50% of 1RM Snatch
Set 2 – 55% of 1RM Snatch
Set 3 – 60% of 1RM Snatch

Time remaining, build to a heavy single for the day.

*Perform three sets of the complex in under 5 minutes. In the time that remains build to a heavy single snatch for the day.

Squat Snatch Stamina
On the Minute x 5:
5 Touch-and-Go Squat Snatches

DESCRIPTION

• Part 2 of snatch work for the day will work on cycling unbroken “touch and go” reps
• Today marks the final week of the progression
• We are looking to build on the previous two weeks with a new personal best for this piece.
• Complete 5 unbroken reps at the top of each minute [0-1-2-3-4] and rest with whatever time remains
• Use the same weight for all 5 sets

Front Squat
10RM

Conditioning
“Over and Out”
20 Power Snatches (115/85)
20 Burpee CTB Pull-Ups
20 Overhead Squats (115/85)
20 Burpee CTB Pull-Ups
20 Squat Snatches (115/85)

PU Bar 6″ Above Max Reach

Bike/Swim/Bike
Not for Time:
8 Mile Road Bike
800m Swim
8 Mile Road Bike

Brother Bro’s Barbell Club

Monday (Session One)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)

4 Rounds:
6 Pushups + 6 Burpees + 6 Lunges + 6 Air Squats

With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Squat Snatch
4 Squat Snatch

*Every new line means take a short break before moving to the next movements

A.
Every minute, on the minute, for 3 minutes (3 sets)
Snatch Press from Receiving x 5 reps

Followed by….

Every minute, on the minute, for 3 minutes (3 sets):
Hip Muscle Snatch x 2 reps

*The goal here is just to use it as a positional warmup, not intended for heavy weight.

B.
Every 90 seconds, for 12 minutes (8 sets):
Slow Pull Snatch x 1 rep

*Sets 1-2 = @ 75%
*Sets 3-5= @ 80%
*Sets 6-8 = @ 80-85%

C.
In 15 minutes, establish a 4-RM Back Squat

3 minute rest, then begin:

Every 2:30, for 7:30 (3 sets):
Back Squat x 4 reps @ 90% of your 4-RM Weight

D.
Three sets of:
Glute Ham Raise x 6-8 reps
Pullups x 8 reps
Rest 45 seconds

E.
Three sets of:
Single-Arm Dumbbell or Kettlebell Row x 8 reps
Dips x 8 reps
Rest 45 seconds

Performance Power Training

TBA