Its time for our annual Cinco de Mayo Workout! Look back to last years workout for comparison!
Freedom WOD Class
Warm Up:
2 Rounds
8 Single Leg Broad Jump Sq
and catching in soft squat
10 Med Ball Cleans
Deadlift **90% + 10 LBS** of your 1RM to calculate load
65% X 5
75% X 5
85% 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: 19 min
Cinco De BestMode
In 6 minutes:
Run 1/2 mile
With remaining time:
Max Front Squats 155/115 Scaled 95/65
Rest One Minute and proceed to:
AMRAP 12 Minutes
5 Snatch 155/115 Scaled 95/65
10 Ring Rows
15 Wall Balls 20/14
Score = (Front Squat Reps x 5) + Total Reps in the 12 Minute AMRAP.
Post Score on white board.
Elite Competition Class
1. Snatch Balance
Build to a Heavy Double
2. Squat Snatch
On the Minute x 9:
1 Squat Snatch
Minute 1 – 77%
Minute 2 – 80%
Minute 3 – 83%
Repeat Cycle for Total of 3 Rounds
3. Conditioning
For Time:
50/35 Calorie Assault Bike
50 Chest to Bar Pull-Ups
21 Power Snatches (135/95)
15 Overhead Squats (155/105)
9 Squat Snatches (185/135)
Three separate bars.
4. Midline
21-18-15-12-9:
GHD Sit-Ups
After each set:
:15 Second L-Sit Hold + 4 Kipping Ring Muscle-ups
Brother Bro’s Barbell Club
Friday (Session Three)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Split Jerk Position x 5 reps
Followed by…
Every 90 seconds, for 6 minutes (4 sets):
Squat Jerk x 3 reps
If mobility is an issue – stick with the empty bar and work to get lower each set. If mobility is not an issue, build over the course of the 4 sets.
B.
Every 2:30, for 10 minutes (4 sets):
Clean + 2 Front Squats + Jerk
*Sets 1-2 – 1 rep @ 70% of 1-RM Clean & Jerk
*Sets 3-4 – 1 rep @ 80-85% of 1-RM Clean & Jerk
C.
Every 90 seconds, for 12 minutes (8 sets):
Snatch
*Set 1 – 2 reps @ 70%
*Set 2 – 1 rep @ 75%
*Set 3 – 1 rep @ 80%
*Sets 4-8 – 1 rep @ 85%
D.
Every 90 seconds, for 9 minutes (6 sets):
Back Squat x 3 reps
*Sets 1-2 @ 70%
*Sets 3-4 @ 75%
*Sets 5-6 @ 80%
E.
In 15 minutes, build to a 5-RM Push Press
Performance Power Training
Friday
(Pre-Flight and Jet Fuel 15 minutes)
Pre-Flight: Its getting warmer and we gotta get back out in the D so we’ll have sleds left and right this cycle
Jet Fuel:
400m Run
Barbell warmup:
3x
5 Deadlifts
5 high pulls
5 Front Squats
5 Push Press
5 Back Squats
-then
Mash lower body
Major, Lift: Red: Deadlift 20 min
-then 2xAMRAP @80% of the days heaviest set
Wht/Blu: 10 min EMOM:
3 Speedy Squats @45%
1 Speedy Deadlift @60%
*in the same minute
GainCity: 10 min
3x
100m Hip Circle Sled Drag Farmer Carry
*Drag a sled while wearing a hip circle and carrying heavy db’s
*This is easiest performed by wearing a belt and attaching the sled straps to the belt
3×20
Reverse hypers
GHD Situps
Afterburner: 15 mins
5 Rounds:
250m Row
5 burpee over rower
3 Power Clean @bodyweight
————————————————-
SABADO GIGANTE
10-8-6-4-2
Power Clean @Bodyweight
200m Sandbag run after every set
Girth Differential:
50 Ring Pushups
50 Chinnups
50 Weighted Dips
50 BB Drag Curls
*Complete in any order and break up in any way
*Scale ring pushups and weighted dips to any form of pushup or dip as needed
*Should be hard enough that each exercise is broken up several times
