You aren’t going to want to miss out on this years Halloween Wod! Everyone will be talking about this come Monday and believe us, you will want to be on the “I was there for that” side of things! WE ARE GOING BIG ON OUR 5th Anniversary WOD with the help of a very special someone!

So Bring a friend, workout in costume, eat some free Totally 80’s pizza and see if you will win the $50.00 gift card to lululemon for best costume award!

Freedom WOD Classes

Warm Up: 5 mins
Samson Stretch east-west
Single leg broad jump west-east
2 rounds W/unloaded bar
5 RDL
5 Clean high pulls
5 PowerClean
5 Front Squats

Strength:
10 Mins
3 Position Clean (Squat Snatch + Low Hang Sq Snatch + Mid Hang Sq Snatch = 1 rep)
3×3 at 65, 70 & 70%
60 sec rest between sets 
https://www.catalystathletics.com/exercise/70/3-Position-Clean/

10 Mins
Tempo Front Squat 3-0-1-0
3×5 at 65%
60 sec rest between sets 

• 3-0-1-0
• The first number (3) is the eccentric, or lowering, component of the lift.
• The second number (0) denotes any pause at the bottom.
• The third number (1) is the concentric, or lifting, component.
• Finally, the fourth number (0) denotes any pause at the top.

Metcon: 12 Min Cap
21-15-9
Floor Press (at body weight)
400 M Run after each set up floor presses

Note: Use 70-75% of 1RM if you can’t press your BW

Elite Competition Class

Squat Clean
Build to a 1RM

Front Squat
Heavy Double

“Tiger Blood”
3 Rounds:
10 Clean and Jerks (135/95)
400 Meter Run

Gymnastics Conditioning
Not For Time:
5 Giant Sets:
3-5 Parallette Handstand Push-ups
7 Strict Chest to Bar Pull-ups
9 Strict Toes to Bar
Rest 2-3 Minutes Between Sets.

Brother Bros Barbell Club

Friday (Session Three)
A.
Every 90 seconds, for 4:30 (3 sets):
Drop to Split x 5 reps

Build over the course of the 3 sets. The goal is to work on technique here, not maximal weight.

B.
Every 2 minutes, for 6 minutes (3 sets):
Jerk in Split Jerk Position x 5 reps

Build over the course of the 3 sets.

C.
Every 90 seconds, for 9 minutes (6 sets):
Clean & Jerk

*Sets 1-3 = 1 rep @ 70% of 1-RM Clean & Jerk
*Sets 4-6 = 1 rep @ 75% of 1-RM Clean & Jerk

D.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat

*Sets 1-3 = 3 reps @ 65%
*Sets 4-5 = 3 reps @ 75%

E.
Four Sets of:
Bench Press x 10 reps

The goal here is to work up to a heavy, but not quite maximal, set of 10 in the Bench Press

Performance Power Train

Friday, OCT 19th, 2018
Pre-Flight: Pause squats, speed deads, and a mental grind, how many wallballs can you do??

Jet Fuel:
Fast feet drills
-mash

Major, Lift: Red: Deadlift
-then 2xAMRAP @80% of the days heaviest set
Wht/Blu: Pause squats/Deads
Pause Squats
7×3 @45%
**First 2 reps, 2 count pause. Last rep, fast!
Speed Deadlifts
7×2 @60%

GainCity:
-100 weighted Situps
-Bandy Leg Curls/Leg Extensions
4×20

Afterburner: 
4 Rounds:
Max reps Wallballs (30/20)
100m Sprint

*Rest 2 minutes between attempts