“WE CAME, WE SAW, WE KICKED IT’S ASS”
It’s Monday and another chance to get just a little bit better. Enjoy the process and the rest will follow Hooligans!
If you were not able to attend the judges meeting on Wednesday please text Kyle for information 719-359-0912

Freedom WOD Classes

Warm Up: 6 Mins
2 Rounds:
8/Side Single Leg KB DL
3 Jefferson Curls
3 / Direction Torso Circles
250 M Row

Strength: 12 Mins
2×10 DL Warm Up Sets Then:
Every Other Min for 3 Rounds
15 Unbroken DL (55%/60%/55%)

Rotational Core: 8 Mins 
1/2 Tabata (:20/:10)
Bicycle Crunches
KB Side Crunches
Heel Taps
Then: 15 Strict Knee Raises / Strict TTB

Metcon: 15 Min Cap
5 Rounds For Time in Teams of 3:
200/175 M Row
12 TTB
12 DL (155/105)
*Each athlete performs 5 rounds of each station and starts at a different station. Rotate after everyone has finished. Finish each movement in 60 seconds or less.

Elite Competition Class

Deadlift
7 Sets of 2

1 Set at Each Percentage: 70-73-76%. Final Four Sets to Build to a Heavy Set.

Push Press
5 Sets of 3

1 Set at Each Percentage: 75-80%. Final Three Sets to Build to a Heavy Set.

“Go Fish” 
For Time:
1,000 Meter Row

Directly Into…

3 Rounds:
21 Deadlifts (185/135)
15 Barbell Facing Burpees
9 Push Jerks (185/135)

Repeat from 8.31.18

Stamina Conditioning
2 Rounds:
30/21 Calorie Assault Bike
30 Kipping Deficit Handstand Push-ups (6″/4″)
30/21 Calorie Assault Bike
15 Kipping Deficit Handstand Push-ups (6″/4″)

Swim Conditioning
7 Rounds, Not For Score:
50 Meters Hard Pace
50 Meters Recovery Pace

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 90 seconds, for 15 minutes (10 sets):
Snatch Pull + Hip Snatch + Mid Hang Snatch x 1 rep

*Sets 1-2 @ 65% of 1-RM Snatch
*Sets 3-4 @ 70% of 1-RM Snatch
*Sets 5-7 @ 75% of 1-RM Snatch
*Sets 8-10 @ 80% of 1-RM Snatch

(Mid Hang Snatch is done from the middle of the knee cap)

C.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat with a 5 second lowering phase x 4 reps

*Set 1 = @ 65%
*Set 2 = @ 70%
*Sets 3-5 = @ 75%

D.
Four sets of:
Romanian Deadlift x 6 reps @ 60-70% of 1-RM Clean weight
Pull-Ups x 12 reps
Rest 30 seconds

Performance Power Train

New 2 weeks starts today! Let’s get it crew!
Remember this: No one is coming to save you. If you want to make a difference, or make a change, look in the mirror. Playing the victim makes a world of people laying in defeat.

-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, Jan, 21st 2019
Preflight: tempo bench, a lot of shoulders, a lot of pullups

JetFuel: OTMx6
1: 10 burpee
2: 20 facepulls
3: 8 each, db front raise/db lat raise
Repeat
-mash

Major Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Tempo Bench Press
5×3 @50%
5×3 @60%
**1st two reps, 3 count down, 2 count hold, fast up. Last rep fast.

GainCity:
Shoulder Press
3×5

3x Superset
Max Pullups
Max pushups
*scale to get at least 10 of both on the first set

3x1min bandy rows

3×8
DB Hammer Curls
DB Kickbacks (single arm, each)

AFTERBURNER (optional):
7min max Rounds:
10 db push press
10 pullups (kip ok)
10 cal bike