November is officially #Curlvember. Get involved by first getting you Bicep measurement with a picture and post it on FB and/or Instagram with #Curlvember #DNRHooligans #refinedsavagebrand. Then start doing some bicep curls!
Freedom WOD Classe:
Warm Up: 5 Min
High Knees
Butt Kicks
Samson Stretch
Then 2 Rounds:
8 Banded X band Walk
8 Sq Cleans
Strength:
8 Mins
3 Position Clean (Squat Clean + Low Hang Sq Clean + Mid Hang Sq Clean = 1 rep)
3×3 at 65, 70 & 72%
60 sec rest between sets
https://www.catalystathletics.com/exercise/65/3-Position-Snatch/
8 Mins
Tempo Front Squat 3-0-1-0
3×5 at 75%
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: 20 min cap
800 M Run
100 DU 2:1 singles
75 Alternating Lunges steps
600 M Run
75 DU 2:1 singles
50 Alternating Lunges steps
400 M Run
50 DU 2:1 singles
25 Alternating Lunges steps
Extra Credit:
3×10 DB Curls
3×10 DB Tricep Kick Back
Elite Competition Class
Clean & Jerk Complex
5 Sets:
1 Squat Clean + 3 Front Squats + 1 Split Jerk
Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 70% of 1RM Front Squat (Both Lifts)
Conditioning
For Time:
21-18-15-12:
Row Calories
Bike Calories
30 DB Burpee Box Step-Overs (50’s/35’s)
12-15-18-21:
Row Calories
Bike Calories
(Females: 18-15-12-9 and 9-12-15-18)
Midline
3 x 30-60 Second D-Ball Hold
3 x 20 Weighted Sit-Ups
Brother Bros Barbell Club
Friday (Session Three)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving Position x 5 reps
Build over the course of the three sets.
Followed by….
Every 75 seconds, for 5 minutes (4 sets):
Snatch Push Press + Overhead Squat x 1 rep
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 12 minutes (6 sets):
Snatch
*Set 1 = 2 reps @ 70%
*Set 2 = 2 reps @ 75%
*Sets 3-4 = 2 reps @ 80%
*Sets 5-6 = 1 rep @ 85%
C.
Every 90 seconds, for 10:30 (7 sets):
Clean + Front Squat + Jerk x 1 rep
*Set 1 @ 70% of 1-RM Clean & Jerk
*Sets 2-3 @ 75% of 1-RM Clean & Jerk
*Sets 4-5 @ 80% of 1-RM Clean & Jerk
*Sets 6-7 @ 85% of 1-RM Clean & Jerk
D.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat
*Set 1 = 4 reps @ 75%
*Set 2 = 6 reps @ 70%
*Set 3 = 4 reps @ 80%
*Set 4 = 6 reps @ 75%
*Set 5 = 4 reps @ 80-85%
E.
In 10 minutes, build to a 8-RM Bench Press
Performance Power Train
Friday, Nov 2nd, 2018
Jet Fuel:
500m row
2x
3 inch worms
10 squats
10 situps
-mash
Major, Lift: Red: Deadlift
-then 2xAMRAP @80% of the days heaviest set
Wht/Blu: OTM: 14mins, alternating
5 Front Squat @50%
2 Deadlift vs bands @60%
GainCity:
-DB Split Squats AHAP
4×8 (each)
-DB Good Morning AHAP
3×25
**Hold the DBs, palms facing you against the front of your legs. Trace your body with the DBs throughout the GM**
Afterburner:
For Time:
Row 1000m
**Empty the tank! All out sprint!!**
