HAPPY 50TH CHUCK!!! You and the rest of the family amaze us everyday! So fun to watch your amazing progress!

Freedom WOD Classes

Metcon: 6 Mins
1:00 Hip and Ankle Opener
Then 2 Rounds:
10 Air Squats w/ 2 Sec Pause
10 Barbell Goodmornings
3 Inchworms

Strength: 12 Mins
8 Min EMOM
Odd: 8-10 Back Squats (65%)
Even: 10 Box Jumps

Mobility: 4 Mins
2 Min / Side Hamstring Smash

Metcon: 18 Min Cap
Happy 50th Chuck!

Partner Workout For Time:
50 Cal Row
50 Deadlifts (185/135)
50 Pull Ups
50 Front Squats (95/65)
50 Cal Row

Elite Competition Class

Active Recovery

Brother Bros Barbell Club 

Wednesday (Session Two)
A.
Every 2 minutes, for 10 minutes (5 sets):
Clean + Front Squat + Jerk x 2 reps

*Sets 1-2 = @ 70-75% of 1-RM Clean & Jerk
*Sets 3-5 = @ 75-80% of 1-RM Clean & Jerk

B.
In 15 minutes, establish a 5-RM Overhead Squat

C.
Every 2:30, for 10 minutes (4 sets):
Snatch Deadlift x 8 reps

Start at 70% of 1-RM Snatch & build as you go. Focus on maintaining perfect snatch positions throughout.

D.
Every 2:30, for 7:30 (3 sets):
Front Rack Lunges x 6 reps each leg

Aim for 2 heavy working sets.

E.
Every 2 minutes, for 6 minutes (3 sets):
Romanian Deadlift x 10 reps

(Goal weight should be 65-75% of 1-RM Clean)

Performance Power Training
Wednesday, September 5th, Active Rest
6x
400m Run
20 walking lunges
20 Pushup
-then
STRETCH!!

-OR-

HUMPDAY PUMPDAY:
“Furious 50”
50 Bench Press @bodyweight
50 Squat @1.5 bodyweight
50 Tire Flips AHAP
*Every re-rack of the barbell, either bench press or squats, perform 2 muscle-ups. No muscle-ups during tire flips.
*Must be completed in order, no advancing each station until all 50 reps of the previous station are complete.
-then
4-5 Sets of 8-12
DB Curls
DB Pullovers