Merry Christmas Hooligans, we hope you enjoyed time with family and friends!
Freedom WOD Classes
Warm Up: 6 Mins
2 Rounds
15 Banded OHSq (pull band apart overhead)
10 Front Squats (unloaded barbell)
5 Inchworms
Then :30 / Side Samson Stretch
Strength: 24 Mins
3 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: 12 Mins
12 Min AMRAP:
5 Thrusters (115/80)
6 Bar Facing Burpees
7 C2B Pull Ups
LegCEMBER:
3 Supersets:
10 Sissy Squats
15 Hip Extensions
Elite Competition Class
Barbell Cycling (Benchmark Test From 11-7)
In a 3 Minute Window:
9 Power Snatches
15 Power Cleans
21 Push Jerks
Time Remaining:
Max Overhead Squats (135/95)
Gymnastic Conditioning
5 Rounds:
1 L-Sit Rope Climb
16 Alternating Pistols
50′ Handstand Walk
Squat Clean Complex
On the 90 Seconds x 5:
Power Clean + Hang Squat Clean + Squat Clean
“Clean Sheet”
AMRAP 3:
10/7 Calorie Assault Bike
9 Power Cleans (115/90)
Rest 3 Minutes
AMRAP 3:
10/7 Calorie Assault Bike
7 Hang Squat Cleans (145/100)
Rest 3 Minutes
AMRAP 3:
10/7 Calorie Assault Bike
5 Squat Cleans (165/110)
Swim Conditioning
1 x 200 Meters (Rest 3:00)
3 x 100 Meters (Resting 2:00 Between)
5 x 50 Meters (Rest 1:00 Between)
7 x 25 Meters (Rest :30 Between)
Brother Bros Barbell Club
Monday & Wednesday Here
Monday (Session One)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Split Jerk Position x 5 reps
Followed by…
Every 90 seconds, for 6 minutes (4 sets):
Squat Jerk x 3 reps
If mobility is an issue – stick with the empty bar and work to get lower each set. If mobility is not an issue, build over the course of the 4 sets.
B.
Every 90 seconds, for 9 minutes (6 sets):
Clean & Jerk x 2 reps
*Sets 1-2 = @ 65%
*Sets 3-4 = @ 70%
*Sets 5-6 = @ 75%
C.
Every minute, on the minute, for 8 minutes (8 sets):
Snatch x 1 rep
*Sets 1-4 = @ 65-70%
*Sets 5-8 = @ 70-75%
D.
Every 2 minutes, for 8 minutes (4 sets):
Back Squat x 8 reps @ 55%
Wednesday (Session Two)
A.
Every minute, on the minute, for 6 minutes (6 sets):
Power Snatch with a 2 second pause in catch x 1 rep
*Sets 1-3 = @ 70% of 1-RM Power Snatch
*Sets 4-6 = @ 75% of 1-RM Power Snatch
B.
Every minute, on the minute, for 7 minutes (7 sets):
Power Jerk with a 2 second pause in catch x 1 rep @ 65-75% of 1-RM
C.
Every minute, on the minute, for 8 minutes (8 sets):
Deadlift x 1 rep @ your 5-RM weight
Focus is on moving as explosively as possible on every rep.
D.
Every 2:30, for 7:30 (3 sets):
Front Rack Reverse Lunges x 5 reps each leg
Aim for 2 heavy working sets.
E.
Every 2 minutes, for 6 minutes (3 sets):
Glute Ham Raise x 8 reps
Performance Power Train
Monday, Tuesday, & Wednesday posted
DECEMBER 23th 2018
A nice neatly wrapped new 2 week package of gains for you, just in time for Christmas! This week’s program will be a bit more simple to accommodate the schedules of the holiday’s. MERRY CHRISTMAS EVERYONE!! I AM HUMBLED AND GRATEFUL FOR YALL!!
-Anyone following the 4 day routine should not do “humpday pumpday”. They should do the active rest. Whether they do the Sabado Gigante (which is the same programming as humpday pumpday) is case by case depending how they feel from the week’s worth of work. Don’t over do it. The Sabado Gigante often overlaps things done during the week. When in doubt, push or drag sleds and do some curls.
Monday, December, 24th 2017
Preflight: Merry Christmas, good ol’ pump session today for everyone in the mood for some Christmas Gains
JetFuel: 3×10
Db shoulder press
Db bench Press
20 Band pull aparts
*mash upper body
Major Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Speed Bench, OTM (on the minute)
10×3 @50%
5×3 @55% vs bands
**No bands for the first 10 sets**
GainCity:
Reverse Tabata Arms only assault bike
3x
20 Incline DB lateral tricep kickbacks
20 Incline DB Bicep Curls
AFTERBURNER:
10 min EMOM:
5 Strict Pullups
Max reps heavy Wallballs (30/20)
*rest :15 every minute
**Scale pullups to jumping with slow eccentric, then scale reps if needed or a combination
———————————————————–
Tuesday, December 25th, 2017
Preflight: Today we overload the deadlift with a deficit and bands, then burn the lower body with swings and squats. People need to be aggressive with their weight choices. We shouldn’t see men with less than 53’s, ladies preferably at least 44’s.
JetFuel:
Cocky walk
10 Squat Jacks
10 Broad Jumps
20 Barbell Good morning (3 count down)
Major Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Banded Sumo Deadlift from 2” deficit
Max 1
1xAMRAP @80% vs band
1xAMRAP @70% no band
*Stand on a mat or a plate that makes a 2” height difference from the floor, then band the deadlift. Looking for 5-8 reps on the 80%, then 10-15ish on the 70% without bands
GainCity:
3x
10 (each) Single arm American KB swing into lunge, alternating
1 min, V-up → tuck-up → V-up → Tuck-up, etc
Hip Circle Party
AfterBurner:
10 Rounds:
10 Goblet Squats
10 KB swings
*5 Burpees every drop of the KB
Wednesday, December 26th, 2017
Active Rest Day
Tabata Tantrum:
In order, all 8 sets of each movement before switching exercises-
Mtn Climber
Situps
Pushups
Flutter Kicks
-OR-
HUMPDAY PUMPDAY!!
30 Min AMRAP:
5 Heavy DB Bench Press
10 Heavy DB Snatch (total)
15 Cal Ski Erg
**Aim to keep the bench unbroken, and go fast on the ski**
***Championship edition, add 1 muscle up to the beginning of each round***
