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Freedom WOD Classes
Warm Up: 5 Mins
10 Strict Knee Raises
10 KB Swings
10 Inchworms
10 Banded Good Mornings
200 M Run
Mobility:
90 Sec /side Hips
90 Sec /side Calf
Strength: 5 Mins
4 Rounds = 5mins
20 Sec Reverse Crunch
20 Sec Heel Taps
20 Sec Hollow Rocks
20 Sec Rest
Home WOD: 20 Min Cap
5 Rounds
400 m Run
30 Alternating Single Arm Russian KB Swings
30 Sit Ups
Can Sub the single arm swing for regular KB/DB swings
Metcon: 20 Min Cap
5 Rounds
400 m Run
30 Alternating Single Arm Russian KB Swings50/35
30 Sit Ups
Elite Competition Class
Big Clean Complex
6 Sets: On the 5 mins
0:00 High Hang Squat Clean + Hang Squat Clean + Full Squat Clean + Push Press
5:00 High Hang Squat Clean + Hang Squat Clean + Full Squat Clean + Push Jerk
10:00 High Hang Squat Clean + Hang Squat Clean + Full Squat Clean + Split Jerk
15:00 High Hang Squat Clean + Hang Squat Clean + Full Squat Clean + Split Jerk
20:00 High Hang Squat Clean + Hang Squat Clean + Full Squat Clean + Split Jerk
25:00 High Hang Squat Clean + Hang Squat Clean + Full Squat Clean + Split Jerk
Body Armor
3 Giant Sets:
9 Dumbbell Bench Press
18 Single Dumbbell Bent Over Rows (9/side)
36 Banded Pull Aparts
Rest 2:00 between sets
Brother Bro’s Barbell Club
Wednesday (Session Two)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
5 Rounds: 8 Air Squats + 6 Lunges + 4 Burpees + 2 Pullups
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Overhead Squat
5 Snatch Balances
5 Mid Hang Snatch
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 9 minutes (6 sets):
Mid Hang Snatch x 1 rep @ 75-80% of 1-RM Hang Snatch
If you don’t know your 1-RM Hang Snatch, base the %’s off your 1-RM Snatch instead.
B.
Every 2:30, for 10 minutes (4 sets):
Overhead Squat x 5 reps @ 85% of 5-RM weight
*Note: If you don’t know your 5-RM Overhead Squat, establish that today instead of doing these sets.
C.
Every 2:30, for 10 minutes (4 sets):
2″ Deficit Deadlift x 8 reps @ 60-65% of 1-RM Deadlift
Focus here is on keeping your back tight at all times.
D.
One set of:
DB Walking Lunges x 100 steps
Hold the DB’s like farmers carries.Use a moderate weight where you can complete this in 3-4 sets.
E.
Three sets of:
Romanian Deadlift x 10 reps
Single-Arm DB Row x 10 reps Each Arm
Rest as needed
(Goal weight should be 65-75% of 1-RM Clean for RDL)
Performance Power Training
Wednesday, Sept 16th, 2020
Active Rest Day
5x
Jog 2 minutes
Walk 2 mins
Finish with accumulate 3 minutes plank
-then…STRETCH!
-OR-
Humpday Pumpday
5 Rounds:
Max Reps Bench Press @185
5 Rope Climb
20m Prowler Push @Bodyweight
*Scale Bench Press weight so 15-20 reps is doable on the first set.
*Scale each rope climb to 3 Pullups and 3 knees to elbows