Coach Marie aka MVD does it again! She competed on a team at the 307 ThrowDown in Casper WY this weekend and helped lead her team to a second place finish!

Great Job MVD we couldn’t be more proud of you!

Freedom WOD Classes

Warm Up: 5 mins
2 Rounds
10 X band steps down and 10 steps back
10 Glute bridges
6 Single Leg KB DL (6 per leg)
10 Russian KB Swings

Mobility: 6 mins
2 mins per side Banded Hip Stretch
2 Min T-Spin drill

Strength:
6 Mins
Snatch (this is ran as a group with the coaching leading the count)
3×5 at 65, 70 & 75% With a 1 sec pause at the top of the “Lift off” or right above the knees

10 Mins
Back Squat (mobility between sets)
3×5 at 70% With a 3 sec pause in the bottom position of each rep

Metcon: 15 mins Cap
5 Rounds
50 Squats
7 T-2-B
10 Hang Power Snatch 95/65

NOTE: For lack of mobility or technique, scale to 10 alternating DB hang snatch

Elite Competition Class

Snatch
On the Minute x 14:
Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (68-71-74)
Minute 4: Rest
Minutes 5-6-7: 2 Squat Snatches (78-81-84)
Minute 8: Rest
Minutes 9-10-11: 1 Squat Snatch (88-90-92)
Minute 12: Rest

Not for Time: 3 Singles (92-94-96)

Snatch Pull + 3 Snatch Hang High Pulls 
5 Sets (63-65-67-69-72)

Back Squat 
3 Sets of 9 (76-80-84)

“Dirty 30”
For Time:
30 Box Jumps (24/20)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (70/53)
30 Front Squats (135/95)
30 Toes to Bar
30 Push Press (135/95)
30 Deadlifts (135/95)
30 Wallballs (30/20)
30 Bar Facing Burpees
30 Triple Unders

Row Conditioning
4 Sets:
1:30 at 2k Pace +13 Seconds
1:00 at 2k Pace +3 Seconds
:30 at 2k Pace -7 Seconds
:15 at 2k Pace -12 Seconds
Rest 2 Minutes Between

Brother Bros Barbell Club

Monday (Session One)
A.
Every 90 seconds, for 4:30 (3 sets):
Snatch Press from Receiving x 5 reps

Followed by….

Every 90 seconds, for 6 minutes (4 sets)
Snatch Balance + Overhead Squat

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.

B.
Every 2 minutes, for 16 minutes (8 sets):
Snatch

*Set 1 = 2 reps @ 70%
*Set 2 = 2 reps @ 75%
*Set 3 = 1 rep @ 80%
*Set 4 = 1 rep @ 85%
*Set 5 = 1 rep @ 89%
*Set 6 = 1 rep @ 92%
*Sets 7-8 = 1 rep @ 92-95%

C.
Every 3 minutes, for 18 minutes (6 sets):
Back Squat

*Sets 1-2 = 3 reps @ 85%
*Sets 3-4 = 2 reps @ 90%
*Sets 5-6 = 1 rep @ 92-95%

D.
Three sets of:
Back Extension Barbell Row x 12 reps
Rest 90 seconds

(Holding a prone position on a GHD Machine, parallel to the ground, perform a barbell row from this static position)

Performance Power Train

Monday, OCT 8th, 2018
Pre-Flight: Back to speedy bench this week. Keep Wht/Blu moving OTM (on the minute). Then its a full on pec blast with 5 sets of max reps pushups, followed by a nasty arms only tabata on the bike.

Jet Fuel: 
1 min Bike @60% output
3x
-:30 Plank on Hands
*hands directly under shoulders, joints stacked, arms locked, drive through palms, squeeze trunk tight*
-DB Shoulder Boulders https://youtu.be/8oP_kVH5XeQ
8 Front raise
8 Lat Raise
8 Reverse Fly
-Mash

Major, Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Speedy Banded Bench, OTM (on the minute)
10×3 @55%
5×3 @60%

GainCity: 
-T-Bar Rows https://youtu.be/jpfP2aaXO28
3×12
-Pushups
2xMax Reps
2xMax Reps w/ Slingshot (if you dont have a slingshot, double over a band and wear it around your elbows. Use it as a trampoline for your pushups)
-BB Curls
3×20
-DB KickBacks
3×20 (each arm individually)

Afterburner:
REVERSE Tabata:
Assault Bike Arms Only
**may use feet to get bike started**
**More rest, shorter intervals this week. Meaning faster, more aggressive sprints!**