Congrats to team “Training Day” on their 3rd place finish at Barbells & Badges! Strong showing Hooligans!
Freedom WOD Classes
Warm Up: 6 Mins
2 Rounds:
200 M Run
15 Snatch High Pulls
:30 Samson Stretch / Side
Strength: 14 Mins
Power Snatch Cycling
Min1: 8 @55% Touch n’ Go (only this set)
Min3: 6 @ 65%
Min5: 4 @ 75%
Min7: 4 @80%
Min9: 10 @55%
*Finish all sets in 60 seconds or less
Metcon: 20 Min Cap
For Time:
800 M Run
30 Alt. DB Snatch (50/35)
800 M Run
20 Alt. DB Snatch (50/35)
800 M Run
10 Alt. DB Snatch (50/35)
Elite Competition Class
Tempo Back Squat
5 Sets of 2
7 Second Negative, 3 Second Pause in Bottom
“After Party”
1-2-3-4-5-6-7-8-9-10:
Dumbbell Front Squats (50’s/35’s)
30 Double Unders After Each Round
Conditioning
For Time:
27 Box Step Overs (70’s/50’s)
200′ Sandbag Walk (150/100)
9 Rope Climbs
Brother Bros Barbell Club
Wednesday (Session Two)
A.
Every minute, on the minute, for 4 minutes (4 sets):
Press in Clean (Sots Press) x 5 reps
Followed by…
Every minute, on the minute, for 4 minutes (4 sets):
Clean Grip Overhead Squat with a 3 second pause at the bottom x 3 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 minute, on the minute, for 8 minutes (8 sets):
Snatch x 1 rep
*Sets 1-2 = @ 70%
*Sets 3-4 = @ 75%
*Sets 5-6 = @ 80%
*Sets 7-8 = @ 85%
Immediately followed by…
Every 30 seconds, for 3 minutes (6 sets):
Snatch x 1 rep @ 75% of 1-RM Snatch
C.
Every 75 seconds, for 10 minutes (8 sets):
Clean & Jerk
*Sets 1-2 = 1 rep @ 70%
*Sets 3-4 = 1 rep @ 75%
*Sets 5-6 = 1 rep @ 80%
*Sets 7-8 = 1 rep @ 85%
Immediately followed by…
Every 30 seconds, for 2 minutes (4 sets):
Clean & Jerk x 1 rep @ 75%
D.
Every 3 minutes, for 9 minutes (3 sets):
3″ Deficit Deadlift x 8 reps
Start at 60% of your 1-RM Deadlift & work up in weight as you go.
Performance Power Train
Wednesday, January 30th, 2019
Active Rest Day
4x
Run 400 or Row 500
25 Situps
25 Pushups
-OR-
HUMPDAY PUMPDAY!!
20 Mins Max Rounds:
100m SandBag Carry
10 Sandbag Squats
5 Sandbag over shoulder
5 Pullups (strict)
