Don’t say we didn’t warn you to pre-buy your ticket for the 7:55pm showing at the Timberline theater! Hope to see everyone there on Saturday night. 

Freedom WOD Class

Warm Up: 5 Mins
MedBall Tick Tac Toe

Strength: 12-15 Mins
Deadlift 90% of your 1RM to calculate load
40% X 5
50% X 5
60% X 5
When you see 5+, 3+, or 1+, that means you do the max reps you can manage with
that weight, with the goal of setting a rep record in each workout.

Metcon: 14 mins
16 mins EMOM
200/175 M Row
15 Sit Ups

Elite Competition Class

1. Weightlifting
With a Running Clock..
Minutes 0:00 – 5:00 – 50/35 Calories Assault Bike For Time
Minutes 5:00 – 10:00 – Build to Heavy 3 Front Squat
Minutes 10:00 – 15:00 – Build to Heavy 3 Push Press
Minutes 15:00 – 20:00 – Build to a Heavy 1 Cluster

Aim here is to push the bike. Let’s get uncomfortable here. Weightlifting, under earned duress, to follow. Front Squat and Push Press is to be taken from the rack, whereas the Cluster starts on the floor.

2. Odd Object
Alternating On the Minute x 10 (5 Rounds):
Odd Minutes – 5 Rep Axel Bar Power Cleans
Even Minutes – Max Parallette Kipping Handstand Push-ups

Athlete’s choice on Axel bar clean. Free to build over the course of the five rounds.

3. Conditioning
7 Rounds for Time:
5 Bar Muscle-Ups
12 Dumbbell Thrusters (50’s/35’s)

4. Midline Conditioning
2 Rounds (30 Minutes Total)
0:00 – 5:00 – Light Pace Bike
5:00 – 10:00 – Moderate Pace Bike
10:00 – 15:00 – AMRAP of 15 GHD Sit-Ups + :10 Second L-Sit

No rest between rounds.

Brother Bro’s Barbell Club

Friday (Session Three)
A.
Every minute, on the minute, for 4 minutes (4 sets):
Snatch Press from Receiving x 5 reps

Built over the course of the four sets.

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
Press in Split Jerk Position x 5 reps

Build over the course of the 3 sets.

B.
In 18 minutes, build to a 1-RM Snatch

C.
Every 90 seconds, for 12 minutes (8 sets):
Clean & Jerk

*Set 1 – 1 rep @ 70%
*Set 2 – 1 rep @ 75%
*Set 3 – 1 rep @ 80%
*Sets 4-8 – 1 rep @ 85%

D.
Every minute, on the minute, for 8 minutes (8 sets):
Back Squat x 1 rep

*Sets 1-2 @ 80%
*Sets 3-4 @ 85%
*Sets 5-6 @ 90%
*Sets 7-8 @ 85%

E.
Every 2 minutes, for 8 minutes (4 sets):
Bench Press x 5 reps @ your 8-RM weight