Cole Barone is off to California with a new job! Congratulations and thank you for being a huge part of our great community for so many years. Best of luck on your next adventure!
Freedom WOD Classes
Warm Up: 6 Mins
6 Minute Circuit (2-3 rounds)
3 Inchworms
:30 Hollow Hold
:30 Banded Y’s
8 RDL
8 Thrusters
Strength: 12 Mins
2×10 DL Warm Up Sets Then:
Every Other Min for 3 Rounds
15 Unbroken DL (50%/55%/50%)
Rotational Core: 8 Mins
8 Minute Circuit
5 / Side Hanging Windshield Wipers (scale to bent knees or anchored)
OR 15 / Side Heel Touches
:30 Offset Plank (R. Arm, L. Leg – scale to plank)
5 / Side Strict Rotational TTB Outside of Hands (scale to knee raises)
:30 Offset Plank (L. Arm, R. Leg)
Metcon: 14 Mins
14 Min AMRAP
10 Push Press (75/55)
10 Thrusters (75/55)
200 M Run
Elite Competition Class
Snatch Primer
8 Sets:
Power Snatch + Snatch Balance + High Hang Pause Snatch
50-53-56-59-62-65×3
Snatch
On the Minute x 10
Snatch Deadlift + Floating Snatch (Pause in Start + Catch)
“Heavy DT”
5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Barbell: 205/145
Stamina Builder
For Time:
16 Burpee Box Jump Overs (24/20)
8 Bar Muscle-Ups
12 Burpee Box Jump Overs (24/20)
6 Bar Muscle-Ups
8 Burpee Box Jump Overs (24/20)
4 Bar Muscle-Ups
4 Burpee Box Jump Overs (24/20)
2 Bar Muscle-Ups
Swim Conditioning
50 Jumping Air Squats + 150 Meter Swim
50 Jumping Air Squats + 100 Meter Swim
50 Jumping Air Squats + 50 Meter Swim
Brother Bros Barbell Club
Monday (Session One)
A.
Every 90 seconds, for 4:30 (3 sets):
Tall Snatch x 3 reps
Build over the course of the 3 sets.
Every 90 seconds, for 4:30 (3 sets):
Snatch Balance x 2 reps
Build over the course of the 3 sets.
B.
Every 2 minutes, for 16 minutes (8 sets):
Snatch High Pull + Hang Snatch
*Set 1 = 2 reps @ 70% of 1-RM Snatch
*Sets 2-3 = 2 reps @ 75% of 1-RM Snatch
*Sets 4-6 = 2 reps @ 80% of 1-RM Snatch
*Sets 7-8 = 1 rep @ 85% of 1-RM Snatch
C.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat with a 5 second lowering phase x 5 reps
*Sets 1-2 = @ 60%
*Sets 3-4 = @ 65%
*Set 5 = @ 70%
D.
Four sets of:
Glute Ham Raise x 6 reps
Chin-Ups x 12 reps
Rest 30 seconds
Performance Power Train
Monday, Jan, 7th 2019
Preflight: Close-Grip Bench, Seal Rows, some curl dropsets and a lil burn of pushups, dips and jump rope
JetFuel:
Bike 3 minutes
-All of the following will be performed forward, backward, and side to side.
Bear Crawl
Crab Walk
Spiderman
-then
Shoulder int/ext rotations: https://youtu.be/mv8uJ6c0SDI
2×8
Major Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Close-Grip Bench
8×4 @55%
4×4 @60%
GainCity:
Seal Rows
4×12
https://youtu.be/JIl8pvixHVA (video shows dumbbells, but use barbell instead. Elevate the bench so arms can be extended all the way. Each rep must “click” when it hits the bottom of the bench)
Single Arm DB Lateral Raise
4×20
Biceps Burnout
2xMAX Reps X5 dropsets
*Barbell loaded with 5 sets of plates to a weight that you cant curl more than 10. Each set will be completed by performing max reps at each set of weight, immediately stripping the bar and going again until the empty barbell is all that is left.
AFTERBURNER (optional):
20-15-10-5
Pushups and Dips (strict)
**In between every set of pushups OR dips AND at the end, perform 20 Double Unders or 40 Single unders**
