Don’t forget to place your Halloween shirt order. Deadline is this Monday

Freedom WOD Classes

Metcon: 5 Mins
2 Rounds
200 M Row / .3 Bike
5 Squat Clean Thruster
5 Back Squats
5 Back Rack Push Press

Strength: 20 mins
Squat Clean 10 min
6 Rep Max (no more than 3 attempts)
Then:
Back Squats 10 min
3×3 pyramiding  up

Metcon: 16 Min
3 Rounds
400 M Run
5 Bear Complex 95/65

Bear Complex:
Power Clean
Front Squat
Push Press
Back Squat
Back Rack Push Press
= 1 Rep

Elite Competition Class

Pegboard Conditioning
5 Climbs, At Athlete’s Choice Difficulty:
A) Peg to Every Hole (Up and Down)
B) Peg to Every Hole (Only Up)
C) Peg to Every Hole (Only Down)

Front Squat
On the 2:00 x 5 Sets:
Set 1: 6 Reps
Set 2: 4 Reps
Set 3: 2 Reps
Set 4: 4 Reps
Set 5: 6 Reps

Conditioning
“Workaholic”
3 Rounds:
30/20 Calorie Row
21 Chest to Bar Pull-ups
… Directly Into:
3 Rounds:
15 Devil’s Presses (50’s/35’s)
21 Double Dumbbell Thrusters (50’s/35’s)

Kilos: 22.5’s/15’s

Skill Conditioning
On the 6:00 x 3 Sets:
21/15 Calorie Ski Erg
12 Box Step-Overs (80’s/55’s to 24/20)
21/15 Calorie Echo Bike

Kilos: 36.5’s/25’s

Brother Bros Barbell Club 

Wednesday (Session Two)
A.
In 16 minutes, establish a 2-RM in this exercise:
Snatch without moving feet

B.
Every 90 seconds, for 7:30 (5 sets):
Clean Grip Overhead Squat x 4 reps

This is meant to be a lighter overhead squatting day and the main focus is on mobility. Do not add weight if you are not able to go all the way to the bottom of your squat. Just stay with the empty bar for all sets. If you are able to add weight, keep it moderate and just use it for extra mobility work.

C.
Every 2:30, for 10 minutes (4 sets):
2″ Deficit Deadlift x 6 reps

Start at 55% of your 1-RM Deadlift and work up across the 4 sets.

D.
Every 2:30, for 7:30 (3 sets):
Bulgarian Split Squats x 5 reps each leg

Aim for 2 heavy working sets.

E.
Three sets of:
Glute Ham Raises x 6-8 reps
Dips x 30 seconds
Rest 30 seconds

Performance Power Training

Wednesday, September 25th, Active Rest
30mins:
10 Burpees
20 Wallball
400m Run
-then
STRETCH!!

-OR-

HUMPDAY PUMPDAY:
30 min PARTNER AMRAP:
100m Buddy carry
10 deadlifts
5 Power Cleans AHAP
**Switch every round i.e. One partner carries his buddy, then performs 10 deadlifts and 5 power cleans as fast as possible. Then the other partner carries and performs the lifts. Basically, one partner completes a round, while one rests.
**If a person cannot buddy carry at all, they will be of no use in an apocalyptic scenario. Have them farmer carry instead.
**Weight will be dictated by the powerclean. Same weight for both deadlift and powerclean.
**If youre doing this alone:
30 min max rounds
100m Sandbag Carry
10 Sandbag Deadlifts
5 Sandbag over shoulder
Rest 1:1 between rounds