Happy 22nd Birthday Cassandra!

Freedom WOD Classes

Warm Up (5 Mins)
High Knees
Butt Kicks
Floor Sweepers
5 Junk Yard Dog
10 Banded Pass Through
10 Spealler Rolls

Strength:
6 Mins
Clean (this is ran as a group with the coaching leading the count)
3×5 at 50, 55 & 60% With a 3 sec pause at the top of the “Lift off” or right above the knees

10 Mins
Front Squat (mobility between sets)
3×5 at 50% With a 7 sec pause in the bottom position of each rep

Metcon: 18 min Cap
2 Rounds
9 Power Snatches 115/75
28 Box Jumps 24/20
18 Clean & Jerks 115/75
22 Burpees
1 Muscle Up

Elite Competition Class

Squat Clean 
Minutes 1-2-3: 3 Squat Cleans (64-67-70%)
Minute 4: Rest
Minute 5-6-7: 2 Squat Cleans (74-77-80%)
Minute 8: Rest
Minutes 9-10-11: 1 Squat Clean (84-86-88%)
Minutes 12-13-14: 1 Squat Clean (84-86-88%)

Front Squat 
2×4 @ 76%
2×3 @ 81%
2×2 @ 86%

“Twist and Shout”
10 Rounds For Time:
1 Power Snatch (155/105)
2 Overhead Squats (155/105)
3 Power Clean and Jerks (155/105)
40 Double Unders

Strict Gymnastics
10-9-8-7-6-5-4-3-2-1:
Strict Deficit Handstand Pushups (4.5″/3″)
Strict Chest to Bar Pull-Ups

Recovery Bike
45 Minute Recovery Bike

Brother Bros Barbell Club

Friday (Session Three)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Jump & Land Drill x 40 seconds

Using your own bodyweight, jump & land into your split jerk position. Take you time & feel / warmup this position.

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
Jerk in Split Jerk Position x 5 reps

Build over the course of the 3 sets.

B.
Every 2:30, for 12:30 (5 sets):
Clean + Clean & Jerk

*Sets 1-2 = 1 rep @ 75% of 1-RM Clean & Jerk
*Sets 3-4 = 1 rep @ 80% of 1-RM Clean & Jerk
*Set 5 = 1 rep @ 85% of 1-RM Clean & Jerk

At the 14 minute mark…

Every 2 minutes, for 4 minutes (2 sets):
Clean & Jerk x 1 rep @ 90% of 1-RM Clean & Jerk

C.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat x 2 reps @ 87.5%

D.
Three sets of:
Front Rack Barbell Lunge x 6 reps each leg
Rest 30 seconds
Bench Press x 10 reps
Rest 60 seconds

*Weights should be challenging but not maximal. Aim for 2 heavy working sets each.

Performance Power Train

Friday, Sept 28th, 2018
Jet Fuel:
500m Row
20 Walking reverse lunges
-Leg swings
-Straight leg DB Good morning
(3 count down, 5 count hold)
3×5
**This is a mobility movement, not for strength. Take it slow and keep legs and back straight to increase rom under load**
-mash

Major, Lift: Red: Deadlift
-then 2xAMRAP @80% of the days heaviest set
Wht/Blu: Speed/Volume Deadlift
Speed Deadlift:
5×3 @55%
-then
Volume Deadlift:
2x1minute max reps @55%
*rest as needed between sets.

GainCity:
-Sumo Goblet Squat https://youtu.be/WQoneo9H8S0
100
-CSR (seal row) https://youtu.be/cYSQulSG5xI
4×12 heavy

Afterburner: 
10xSuperset
10 Cal Row
20m Backpack Sled RUN, heavy +20lbs → Sub banded sprintshttps://youtu.be/S1s4AsTS1VA
**Rest as needed between sets to maintain all out max effort**
→ In class, coaches in order to fit into the time of class, Run the afterburner as 1min on, 1min off. (20 minutes)
**Similar to last week, but less calories and shorter distance with more weight to promote a more aggressive sprint.
**Backpack sled may be subbed with 30 seconds, banded run in place**