Is it too early to point out that Halloween is only 86 days away?… Just saying

Freedom WOD Classes

Warm Up: 7 Mins
2:00 Jump Rope
Then 2 Rounds:
Accumulate :30 Ring Support OR 1:00 Plank
15 Banded Lat Press Downs
10 KBS

Mobility: 8 Mins
2:00 / Side Roll Hip Flexors
2:00 / Side Roll Lats

Home WOD: 11 Min Cap
For Time:
12 Alt. Devils Press (50/35 – 6 / side)
8 / Side Push Up + Renegade Row (video) – single DB

Metcon: 9 Min Cap
For Time:
8 Alt. Devils Press (50/35 – 4 / Side)
7-5-3 Ring Muscle Ups OR 21-15-9 Pull Ups
*Perform 8 dev. press – 7 MU or 21 pull ups, 8 dev press – 5 MU or 15 pull ups, 8 dev press – 3 MU or 9 pull ups
*This is a SPRINT workout with a hard 9:00 cap so pick the right variations to finish the workout!

Core: 8 Mins – YES, after the metcon
3:00 M.E Plank
1:00 M.E L-Hang or L-Tuck
3:00 M.E Sit Ups
1:00 Plank

Elite Competition Class

On the 0:00… Jerk Drive Complex
4 Sets:
2 Pausing Jerk Drives
2 Jerk Drives

Set 1: 70% of 1RM Split Jerk
Set 2: 75% of 1RM Split Jerk
Sets 3-4: 80% of 1RM Split Jerk

On the 7:00… Split Jerk Complex
On the Minute x 7:
1 Pausing Split Jerk
1 Split Jerk

*2s pause in the dip, 2s pause in the catch

Sets 1-2: 60% of 1RM Jerk
Sets 3-4: 65% of 1RM Jerk
Sets 5-7: 70-80% of 1RM Jerk

Clean and Jerk Stamina – Week 1 of 3
On the Minute x 5:
5 “Touch and Go” Power Clean and Jerks

[Recommended Starting/Outlook Weights]:
Week 1: 50% of 1RM Clean and Jerk
Week 2: 55% of 1RM Clean and Jerk
Week 3: 57-62% of 1RM Clean and Jerk

Back Squat “12-6-3”
12 Reps @ 91% of 10RM Back Squat
6 Reps @ 99% of 10RM Back Squat
3 Reps @ 106% of 10RM Back Squat

Conditioning
“Free Agent”
3 Rounds:
800m Run
25 Thrusters (95/65)
3 Legless Rope Climbs

Gymnastic Complex
For Time:
50/40 Calorie Row
40/30 Calorie Ski Erg
30/20 Calorie Assault Bike

Every 1:30, to include the 0:00:
5 Toes to Bar
3 CTB Pull-Ups
1 Bar Muscle-Up
3 CTB Pull-Ups
1 Bar Muscle-Up

Body Armor
3 Giant Sets:
8 Lateral Kettlebell Box Step-Ups (left leg)
8 Lateral Kettlebell Box Step-Ups (right leg)
12 Strict Ring Dips
36 Banded Face Pulls
Rest 2:00 between sets.

Brother Bros Barbell Club

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

3 Rounds:
3 Pullups + 6 Burpees + 9 Jumping Air Squats

1 Round:
Hold bottom of Air Squat for 1 minute

With empty bar:
5 Deadlift, 5 Muscle Cleans, 5 Press In Split
3 Power Cleans, 3 Jerk Grip Overhead Squats
3 Clean & Jerks
3 Clean & Jerks

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

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

Build over the course of the 3 sets

Every 90 seconds, for 4:30 (3 sets):
Tall Jerk x 3 reps

Build over the course of the 3 sets. This is a warmup / positional exercise, the focus is not on heavy weight.

B.
Every 90 seconds, for 15 minutes (10 sets):
Clean & Jerk x 1 rep

*Sets 1-3 = @ 75%
*Sets 4-6 = @ 80%
*Sets 7-10 = @ 85%

C.
Every 2:30, for 12:30 (5 sets):
Front Squat x 4 reps

*Sets 1-2 = @ 75%
*Sets 3-4 = @ 80%
*Set 5 = @ 85%

D.
Three sets of:
Bench Press x 8 reps
V-Ups x 40 seconds
Bicep Curls x 12 reps
Rest 60 seconds

Build in weight as you go for the Bench Press.

Performance Power Training

Pre-Flight:
Squat/deadlift combo then some short power output bouts

Jet Fuel:
2x
Cocky walk https://youtu.be/iM-wFuIPjro
10 Squat Jacks https://youtu.be/NkFnRHx7TTI
10 Broad Jumps
20 Barbell Good morning (3 count down)
-mash

Major, Lift: Red: Deadlift
-then 2xAMRAP @80% of the days heaviest set
Wht/Blu: 1 ½ Squats https://youtu.be/T6cr2h0jiog
7×3 @45%
*Squat, come up halfway, go back down, then come up
Tempo Deadlift
5×4 @50%
*All reps fast up, 3 count slow back to the floor

GainCity:
– 3x 30 seconds each side, KB Single arm Banded marches https://youtu.be/1gKRfffltxY
-100 KB swings AHAP in as few sets as possible
*This is not for time. Get as many in each set as you can and recover. If you get more than 20, it’s too light.

Afterburner:
10 Rounds
15 Seconds, Row Max Cal/hr pace
10 Ball Slams
*rest 1min between rounds
*On the rower we’re looking for highest cal/hr output in 15 seconds, NOT max calories in 15 seconds. Cal/hr output should be over 2000.
*Make it easy to get on and off the rower. Don’t bother strapping feet in. Get on and off quickly.
*This afterburner is more for power production. It wont feel as metabolically taxing as some other work. This is by design. Short bursts of high power and recover.