Ah Yeah December Athlete of the Month! Great work Janelle! 

Thank you to everyone that made it out for this years Holiday Party, we had a great turn out!

Remember Wednesday is our annual 12 Days of Christmas WOD 

Freedom WOD Classes

Warm Up:
2 rounds
10 Steps X Band East/West
10 Hang Snatch
10 Back Squats
10 Banded Pass Through

Strength:
Every 90 seconds, for 9 minutes (6 sets):
Snatch

*Set 1 = 2 reps @ 80%
*Set 2 = 2 reps @ 85%
*Set 3 = 2 reps @ 90%
*Set 4 = 1 rep @ 95%
*Set 5 = 1 rep @ 100%
*Set 6 = 1 reps @ 100%

8 Mins
Tempo Back Squat 2-0-X-0
3×5 at 80%
60 sec rest between sets

• 2-0-1-0
• The first number (2) is the eccentric, or lowering, component of the lift.
• The second number (0) denotes any pause at the bottom.
• The third number (X) is the concentric, or lifting, component. (X=Explode Up)
• Finally, the fourth number (0) denotes any pause at the top.

Metcon: 16 Min Cap
3 rounds at 100% effort
20 Box Jumps 24/20
10 KB Swings 53/35
10 Burpees
10 KB Swings 53/35
10 Burpees
10 KB Swings 53/35
20 Box Jumps 24/20

1 Min Rest Between Each Round.

Extra Credit: LEGCEMBER!
3×10 Super Set
Sissy Squats 
Temp RDL 3-1-1-1

3 Sec down phase (hips to ground)
1 Sec pause at bottom
1 Sec up phase
1 Sec pause at the top

Elite Competition Class

Squat Snatch
Minutes 0-5: Heavy Double Overhead Squat
Minutes 5-10: Heavy Double Snatch Balance
Minutes 10-15: Moderate: 1 Pausing Snatch Pull + 2 High Hang Squat Snatch
Minutes 15-20: Moderate Squat Snatch (Not to Exceed 85%)

Barbell Cycling
On the Minute x 5:
5 Touch and Go Squat Snatches

Handstand Pushup Conditioning (Repeat #2 for Open)
5 Rounds, In a 90 Second Window:
20/14 Calorie Row
Max Handstand Push-ups
Rest 30 Seconds

Round 1-3: Strict Handstand Push-ups 
Rounds 4-5: Kipping Deficit (4.5/3)

“Dumbbell Freddy Krueger”
21-15-9:
Dumbbell Power Snatch (70/50)
Burpees

Brother Bros Barbell Club

Monday (Session One)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press In Clean (Sots Press) x 5 reps

Build over the course of the 3 sets.

Followed by…

Every 90 seconds, for 4:30 (3 sets):
3-Position Clean x 1 rep

*Performing a clean from above the knee, below the knee, and from the ground = 1 rep of the complex.

Build over the course of the 3 sets (No heavier than 60% of your max).

B.
Every 90 seconds, for 9 minutes (6 sets):
Clean with a 3 second pause at knee + Jerk x 1 rep

*Sets 1-2 = @ 75% of 1-RM Clean & Jerk
*Set 3 = @ 80% of 1-RM Clean & Jerk
*Set 4 = @ 85% of 1-RM Clean & Jerk
*Sets 5-6 = 90% of 1-RM Clean & Jerk

C.
Every 90 seconds, for 9 minutes (6 sets):
Snatch without moving feet x 1 rep

*Set 1 = @ 65% of 1-RM Snatch
*Set 2 = @ 70% of 1-RM Snatch
*Sets 3-4 = @ 75% of 1-RM Snatch
*Sets 5-6 = @ 80% of 1-RM Snatch

(Feet should start in your landing position. Heels can come off the ground but the feet should not move)

D.
Every 2:30, for 10 minutes (4 sets):
Back Squat x 4 reps @ 80-85%

E.
Three sets of:
Chin-Ups x 8 reps
Rest 60 seconds

Performance Power Train

Monday, DEC, 10th, 2018
Pre-Flight: Bench vs bands today, some tbar rows, then we bring back everyone’s favorite, Death Crawls. You’re welcome