Congratulations to Matt and Matt on their engagement! We are excited for the both of you.

Freedom WOD Classes

Warm Up: 6 Mins
2 Rounds
10 Banded Pass Throughs
10 Banded OHS
10 Power Snatch w/ unloaded BB
10 Pendlay Rows
10 Push Ups

Strength: 14 Mins 
Power Snatch Cycling
Min1: 8 @53% Touch n’ Go (only this set)
Min3: 6 @ 63%
Min5: 6 @ 73%
Min7: 10 @53%
Min9: 8 @53%
*Finish all sets in 60 seconds or less

Mobility: 5 Mins
LAX Roll Lats 2 Mins / Side

Metcon: 15 Min Cap
5 Rounds For Time:
3 Snatch (135/95 or ~70% if scaling)
2 Bar MU (scale to variations of MU or C2B)
6 C2B PU (scale to variations of C2B or chin over PU)

Elite Competition Class – From Monday 12/31

Pausing Back Squat
5 Sets of 2

8 Second Pause in Bottom. Sets: 50-53-56-59-62%

“Frantastic”
For Time:
21 Thrusters (115/80)
9 Ring Muscle-ups
15 Thrusters (115/80)
15 Chest to Bar Pull-ups
9 Thrusters (115/80)
21 Pull-ups

Recovery Row
5 Rounds:
2:00 Light
1:00 Moderate

Brother Bros Barbell Club 

Monday & Wednesday Here

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

B.
Every 2:30, for 20 minutes (8 sets):
Clean & Jerk

*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 86%
*Set 4 = 1 rep @ 92%
*Set 5 = 1 rep @ 97%
*Sets 6-8 = 1 rep @ 101%+

The goal today is to find a 1-RM Clean & Jerk.

C.
Every minute, on the minute, for 6 minutes (6 sets):
Snatch x 1 rep @ 80-85%

D.
Every 2:30, for 10 minutes (4 sets):
Back Squat x 3 reps @ 85-90%

E.
Three sets of:
Pull-Ups x 6 reps
Rest 60 seconds

Wednesday (Session Two)
A.
Every 90 seconds, for 12 minutes (8 sets):
Power Snatch

*Set 1 = 2 reps @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep at 94%
*Set 6 = 1 rep @ 98%
*Sets 7-8 = 1 rep @ 101%+

The goal today is to find a 1-RM Power Snatch

B.
Every 2 minutes, for 16 minutes (8 sets):
Power Clean + Power Jerk

*Set 1= 2 reps @ 75%
*Set 2= 1 rep @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep at 95%
*Set 6 = 1 rep @ 98%+
*Sets 7-8 = 1 rep @ 101%+

The goal of today is to find a 1-RM Power Clean + Power Jerk.

C.
In 15 minutes, work up to a 3-RM Overhead Squat

D.
Every 2:30, for 5 minutes (2 sets):
Front Rack Reverse Lunges x 5 reps each leg

Aim for 2 heavy working sets.

Performance Power Train

Monday, Tuesday, & Wednesday posted

DECEMBER 30th 2018
Week 2, Don’t change who you are, just pay attention to what needs attention, and don’t let anyone or anything distract you from what matters to you.
-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, 31st 2019
Preflight: Speed bench and bandy Bench

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 @55%
5×3 @65% 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:
10 Heavy Wallballs (30/20)
Max Reps Pullups (strict)
*rest :15 every minute
**Scale pullups to jumping with slow eccentric, then scale reps if needed or a combination
———————————————————–
Tuesday, January 1st, 2019
Preflight: Back to that heavy 2 beltless squat again. New year crushing you on day 1. You’re welcome

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: Squat
2rm Beltless
-then
1×20 @ 70%
*Your pain brings me great joy
**Resetting the beltless squats. Compare to 4rm from Nov 20th

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:
100 Goblet Squats
100 KB swings
*5 Burpees every drop of the KB
**Must be completed in order**
——————————————-
Wednesday, January 2nd, 2019
Active Rest Day
20-18-16-14-12-10-8-4-2
Situps
**500m Row after every set**
-OR-
HUMPDAY PUMPDAY!!
400m OH odd object carry
7x
5 Deadlift @1.5 BW
5 Pullup (strict)
400 OH odd object carry