World’s getting flipped upside down! Day 1 of our muscular endurance and cycling program starts today.
Freedom WOD Classes
Warm Up: 6 Mins
2 Rounds
200 M Row
10 Banded Pass Throughs
10 Banded OHSq (pull band apart overhead)
10 / Side Lunges
Mobility: 5 Mins
2 Mins / Side LAX Posterior Shoulder or Upper Traps
Strength: 18 Mins
2 x Giantset – Every Other 3:00 Perform All 30 Squats With Minimal Transition
10 OHS (50% OHS or unloaded barbell/pvc) + 7 Front Squats (55% FS) + 13 Back Squats (55% FS)
*Alternate with partner. Partner 1 Squat 0:00-3:00, Partner 2 Squat 3:00-6:00 until completed.
Metcon: 14 Mins
14 Min AMRAP:
40 DU
10 C2B Pull Ups (scaling options include decreasing reps to maintain full movement)
10 / Side Alternating DB Snatch (50/35)
Extra Credit: LEGCEMBER!
3×15 Super Set
Hamstring Curls
Leg Extensions
*light weight, quick reps
Elite Competition Class
Gymnastic Conditioning
Round 1: 40% of Max Ring Muscle-ups + 100 Double Unders + 40% of Max Ring Muscle-ups
Round 2: 35% of Max Ring Muscle-ups + 80 Double Unders + 35% of Max Ring Muscle-ups
Round 3: 30% of Max Ring Muscle-ups + 60 Double Unders + 30% of Max Ring Muscle-ups
Round 4: 25% of Max Ring Muscle-ups + 40 Double Unders + 25% of Max Ring Muscle-ups
Rest as Needed Between Rounds
Clean and Jerk Complex (Repeat From 11/9)
5 Sets:
Hang Squat Clean
Push Jerk
Hang Squat Clean
Split Jerk
Build to a Moderate Load
Box Front Squat
6 Sets of 2
Build to a Moderate Load
“Belly Flop”
21-15-9:
Box Jump Overs (24/20)
Power Cleans (135/95)
Chest to Bar Pull-ups
Front Squats (135/95)
Lateral Barbell Burpees
Push Jerks (135/95)
Body Armor / Midline
3×10: Single Legged Dumbbell Deadlifts (10 Each Leg)
3×20: Glute Bridges
3×30: Weighted Hip Extensions
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, 17th, 2018
Pre-Flight: Bench vs bands today, some tbar rows, then we bring back everyone’s favorite, Death Crawls. You’re welcome
Jet Fuel:
2 mins Jump Rope
-then
2x
20 Band Pull aparts
20 bandy shoulder press https://youtu.be/OyybAeN48LY
20 Pushups
-Mash
Major, Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Speedy Bench vs Bands
2×10 @45%
2×5 @55%
5×2 @65%
*+5% from last week
GainCity:
-Tbar Rows https://youtu.be/jpfP2aaXO28
4×12
-Alternating DB Bench Press
3×15 (each)
-Kneeling landmine press https://youtu.be/gp14Yw6kbkI
3×12 (each)
3xSuperset
10 DB Hammer Curls
20-30 Bandy Pushdowns
Afterburner (optional):
30 Strict Pullups
**Every break complete 5m Death crawl https://youtu.be/s4kec81FVcY
