Reminder Hooligans, tonight we will be having our Judges / Volunteer meeting for Barbells & Badges at 8:30p.m.
Freedom WOD Classes
Warm Up: 6 Mins
6 Minute Circuit
5 Muscle Snatch
5 Power Snatch
20 Jump Ropes
10 PVC Pass Throughs
Strength: 14 Mins
Power Snatch Cycling
Min1: 8 @55% Touch n’ Go (only this set)
Min3: 6 @ 65%
Min5: 6 @ 75%
Min7: 10 @55%
Min9: 8 @55%
*Finish all sets in 60 seconds or less
Mobility: 8 Mins
2 Min / Side Barbell Trap Smash
2 Min / Side KB Calf Smash
Metcon:
“Open 14.1”
10 Min AMRAP
30 DU
15 Snatch (75/55)
Elite Competition Class
Box Squat
8 Sets of 2
2 Sets at Each Percentage: 60-65-70-75%
Back Squat
3 Sets of 2
1 Set at Each Percentage: 83-85-87%
Odd-Object Conditioning
Buy-In: 150′ Handstand Walk
3 Rounds:
7 Sandbag Cleans
50′ Sandbag Carry (150/100)
Cash-Out: 150′ Handstand Walk
“Frank the Tank”
AMRAP 5:
Buy-In: 50 Wallballs (20/14)
12 Deadlifts (225/155)
12 Lateral Barbell Burpees
Rest 5 Minutes
AMRAP 5:
Buy-In: 35 Wallballs (20/14)
9 Deadlifts (275/185)
9 Lateral Barbell Burpees
Rest 5 Minutes
AMRAP 5:
Buy-In: 20 Wallballs (20/14)
6 Deadlifts (315/205)
6 Lateral Barbell Burpees
Brother Bros Barbell Club
Wednesday (Session Two)
A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Clean (Sots Press) x 5 reps
Followed by…
Every minute, on the minute, for 3 minutes (3 sets):
Clean Grip Overhead Squat x 5 reps
(Build in weight if your mobility allows you to get into a comfortable position at the bottom. If flexibility is an issue, stick with an empty barbell & go as low as you can safely go.)
B.
Every 2 minutes, for 18 minutes (9 sets):
Snatch
*Set 1 = 2 reps @ 70%
*Sets 2-3 = 2 reps @ 75%
*Sets 4-5 = 2 reps @ 80%
*Sets 6-7 = 1 rep @ 85%
*Sets 8-9 = 1 rep @ 90%
C.
Every 2 minutes, for 16 minutes (8 sets):
Clean & Jerk x 2 reps
*Set 1 = @ 70%
*Sets 2-3 = @ 75%
*Sets 4-5 = @ 80%
*Sets 6-8 = @ 85%
D.
Every 3 minutes, for 9 minutes (3 sets):
3″ Deficit Deadlift x 8 reps
Start at 55-60% of your 1-RM Deadlift & work up in weight as you go.
Performance Power Train
Wednesday, January 16th, 2019
Active Rest Day
Run/Jog/Walk for 30minutes
-OR-
HUMPDAY PUMPDAY!!
20min Max ROunds:
Max Bench PRess @bodyweight
Max Pullups
15 Heavy Wallball
20m Sled Push AHAP
