Turkey Challenge Registration Opens Up Tomorrow 9/24. Anyone looking to register be ready to do so as this event fills up fast. 

Turkey Challenge Registration

Freedom WOD Classes

Metcon:
400 M Run
20′ Single Leg Squat Jump/Squat
20′ Hamstring Floor Sweeper
20 High Hang Squat Snatch
Then
1 min
Samson Stretch per side

Strength:
Squat Snatch 8 min
6 Rep Max touch and go (no more than 3 attempts)
Then:
Back Squats 12 min
5×5 Pyramiding up in weight

Metcon: 20 Min Cap
For time:
10 dumbbell snatches 50/35
15 burpee box jump-overs 24/20
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Elite Competition Class

Capacity Builder
5 Sets, Not for Time:
75 Unbroken Double-Unders
40% Unbroken Ring Muscle-ups

Power Snatch Complex
On the 2:00 x 5 Sets:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats

Conditioning
“Bartender”
5 Rounds:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches

Barbell: 155/105
Kilos: 70/48
Watch Katrin Davidsdottir and Bayden Brown complete “Bartender” HERE.

Odd-Object Conditioning
For Time:
800 Meter Sled Drag (50% Bodyweight)
Rest 3:00
800 Meter Sled Drag (25% Bodyweight)

Brother Bros Barbell Club 

Monday (Session One)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Tall Clean x 2 reps

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
Tall Jerk x 3 reps

Build over the course of the 3 sets.

B.
Every 3 minutes, for 12 minutes (4 sets):
3 Cleans + 1 Jerk

*Set 1 = @ 75% of 1-RM Clean & Jerk
*Set 2 = @ 80% of 1-RM Clean & Jerk
*Sets 3-4 = @ 85% of 1-RM Clean & Jerk

(Perform 3 cleans, dropping the bar each rep, and after the last clean perform a jerk)

At the 13 minute mark. . .

Every 2:30, for 5 minutes (2 sets):
Clean & Jerk x 1 rep @ 90% of 1-RM Clean & Jerk

C.
Every 90 seconds, for 9 minutes (6 sets):
Slow Pull Power Snatch + Overhead Squat x 1 rep

*Sets 1-2 = @ 78% of 1-RM Power Snatch
*Sets 3-4 = @ 83% of 1-RM Power Snatch
*Sets 5-6 = @ 88% of 1-RM Power Snatch

D.
Every 2:30, for 12:30 (5 sets):
Back Squat

*Set 1 = 2 reps @ 85%
*Set 2 = 4 reps @ 80%
*Set 3 = 2 reps @ 90%
*Set 4 = 4 reps @ 85%
*Set 5 = MAX repetitions at 90%

*Note: Set 5 – Load up 90% and perform as many reps as possible!

E.
Three sets of:
Chinups x 8 reps
V-Ups x 45 seconds
Rest 30 seconds

Performance Power Training

Monday, September 23rd, DE UPPER:
Jet Fuel:
3mins
20 rope jumps (single or double under, doesn’t matter)
5 Pullups (strict, jumping or ring rows)
*have people moving quickly, it’s only 3 minutes
-then
Line people up shoulder to shoulder across the gym facing a running lane. Have each row of people be two or three people deep if needed.
Everyone will perform:
4x
5 Pushups
2 Burpees
1 Sprint down the gym floor
*walk back to the start and repeat
*Mash Upper Body

Major Lift : Red: Bench Press
Wht/Blu: Speed Bench vs Bands
10×3 @55%
5×3 @60%

GainCity:
4x
8 Weighted Bar or box Dips (video of box dips https://youtu.be/9-pqYcvtXRo this shows with feet assisted for those who need it). 
8 Upright Rows, AHAP
3x
100m sled rows https://youtu.be/xCl6qq5LpWM 
15 Ring Curls https://youtu.be/-Y2s8vdHVqo

Afterburner:
7Rounds:
5 DB Snatch + 10 steps DB Single arm overhead walk RIGHT
5 DB Snatch + 10 steps DB Single arm overhead walk LEFT
15 Pushups
30 Jump Ropes (singles or doubles)