Here are the 3/4 Softball Shirts that we’ll be ordering. If you are on the team please contact Kyle to place your order. We need to place the order very soon though so let us know asap. If anyone not on the team is interested in getting a 3/4 sleeve then we can make an order soon. The front of the shirt will have the CF DNR logo and the back will have the Hooligan name plate from the opens shirt.
Freedom WOD Classes
Warm Up: 8 Mins
2 Rounds
Samson Stretch 50′
Crab Walk 50′
Inch Worm 25′
Burpee Broad Jump Squats 50′
Duck Walk 50′
Intervals: 8 Mins
4 x Row Intervals
:45 Sprint / 1:15 Rest
*Share rowers and alternate as necessary
Mobility: 8 Mins
Banded Hip Stretches
Or, OH Mobility work to prep HSPU
Metcon: 15 Min Cap
3 Rounds For Time:
50 Sit Ups
15 HSPU
10 Power Cleans (155/105)
Elite Competition Class – 3/14/18
1. Jerks
Build to a Heavy Complex:
2 Push Jerks + 1 Split Jerk
2. Conditioning
21-18-15-12-9:
Box Jump Overs (30/24)
Sumo Deadlift High Pull (115/80)
Push Press (115/80)
3. Midline
3 “Giant” Sets:
1:00 D-Ball Hold (150/100)
1:00 Hip Extension Static Hold (25/15)
:30 L-Sit
:30 GHD Sit-up Static Hold
4. Recovery
30 Minute Recovery Bike
Brother Bro’s Barbell Club
Wednesday (Session Two)
A.
Every 90 seconds, for 18 minutes (12 sets):
Hip Snatch + Hang Snatch x 1 rep
*Sets 1-2 @ 70% of 1-RM Snatch
*Sets 3-5 @ 75% of 1-RM Snatch
*Sets 6-7 @ 80% of 1-RM Snatch
*Sets 8-10 @ 85% of 1-RM Snatch
*Sets 11-12 @ 90% of 1-RM Snatch
(Perform a Hip Snatch, then, lower the bar to the hang position above the knee and perform a snatch)
B.
Every 90 seconds, for 6 minutes (4 sets):
Jerk in Split x 3 reps
Build over the course of the 4 sets.
C.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk + Behind The Neck Split Jerk
*Sets 1-2 – 2 reps @ 70%
*Sets 3-4 – 1 rep @ 75%
*Sets 5-6 – 1 rep @ 80%
*Sets 7-8 – 1 rep @ 85%
*Sets 9-10 – 1 rep @ 80-85%
D.
Every 2:30, for 10 minutes, complete (4 sets):
Front Rack Lunges x 6 reps each leg
Build over the course of the 4 sets.
