Coach Shannon ran the Valley 5000 this weekend and took 2nd in the 40-49 division! Way to crush it homie!

Freedom WOD Class

Warm Up: 5 Mins
Run 200 M
10 Push Ups
10 PVC Pass Throughs
40 Banded Pull Aparts
10 Push Ups

Strength: Deload
3 Rounds on the 2:00 – 10 Mins
10 Bench Press (60%)

Mobility: 6 Mins
1:30 / Side Banded Samson
1:30 / Side Chest Smash

Metcon: 18 Mins
18 Min Partner AMRAP:
Partner 1:
200 / 170 M Row
Partner 2:
7 Hand Release Push Ups
7 TTB
7 V-Ups / Sit Ups
*Alternate when both partners complete the full round

Elite Competition Class

Clean Technique
On the 1:30 x 5 Sets:
Pausing Clean Pull
Low-Hang Squat Clean
Front Squat

Barbell Cycling
For Time:
10 Squat Cleans (45%)
8 Squat Cleans (55%)
6 Squat Cleans (65%)
4 Squat Cleans (75%)
2 Squat Cleans (85%)

Conditioning
“IHOP”
4 Rounds For Time:
60 Double Unders
30/24 Calorie Row
3 Power Cleans
3 Hang Squat Cleans
3 Squat Cleans

Pounds: 225/155
Kilos: 102.5/70

Body Armor
3 Giant Sets:
9 Suitcase Deadlifts (Each Side)
15 Weighted Glute Bridges
30 Banded Pull-Aparts
Rest 2 Minutes Between.

Track Conditioning
3 Rounds:
200 Meter Run
400 Meter Run
600 Meter Run
*Equal Work/Rest Ratio.

Brother Bros Barbell Club 

Wednesday (Session Two)
A.
Every minute, on the minute, for 8 minutes (8 sets):
Power Snatch with a 2 second pause at knee x 1 rep @ 85%

B.
Every 90 seconds, for 9 minutes (6 sets):
2 Power Cleans + 1 Power Jerk x 1 rep @ 85%

C.
Every 2:30, for 10 minutes (4 sets):
Deadlift x 5 reps @ 85-90% of your 5-RM Deadlift

D.
Three sets of:
Glute Ham Raise x 8 reps
Chin-Ups x 6 reps
Rest 30 seconds

Performance Power Training

Wednesday, August 14th, Active Rest
20 min:
30 Cal Bike
10 Burpee Box jump Over

-then

STRETCH

-OR-

HUMPDAY PUMPDAY:

Jet Fuel:
3 minutes Fighter Warmup (run, row, bike, burpee, anything that gets you hot)
Deadbugs https://youtu.be/27HMz2Um5QE
Starfishes https://youtu.be/p-bs9_urQJI

-then
Review Bench Press https://youtu.be/U9x-zoIvbt8 and Pullup
Major Lift:

“LYNNE”
5 Rounds for MAX REPS (not for time)
Bodyweight Bench Press
Pullups (kipping IS allowed, unless you are using a band)

**Not for time. Rest as needed between every set. Scale movements as needed to get at least 10 reps on the first set**

-then

Afterburner:

5 Rounds, each for time and reps:

250m SPRINT row

Max Reps pushups

**Rest as needed between rounds in order to stay fast and aggressive and not puke. This may mean resting several minutes**

**These are SPRINT ROWS. Go all out!**

**ALSO, SCALE THE ROWING METERS ACCORDINGLY TO FINISH IN 45 SECONDS OR LESS**