Welcome to the Opens!
Please remember to sign up for your Friday Night Lights heat on Mindbody! Noon will also have 20 available spots to complete 19.1. These are the only times you can perform 19.1 tomorrow. The morning classes will follow regular programming for the day. If you are not signed up for the open, you are still welcome to sign up for a FNL heat.
Freedom WOD Classes
Warm Up: 6 Mins
6 Min Circuit:
10 Banded Pass Throughs
10 Banded Pull Aparts
10 Jumping Lunges
10 Bottoms Up Presses
10 Burpees
Strength: 10 Mins
3 Rounds on the 2:00
12-15 HSPU (if you have a HSPU then work kipping technique and balance, otherwise hardest -> easiet)
*Try to maintain 60 seconds of rest
Mobility: 6 Mins
4 Minute Banded Shoulder Stretches
2 Minute Calf Stretch
Metcon : 15 Mins – 5:30, 6:45, 7:45 a.m
4 Rounds of 3 Min AMRAP
3 Wall Walks or 6 HSPU
10 Shoulder to OH (95/65)
10 Box Jumps (24/20)
Rest 1 Min
Opens Workout 19.1 – Noon & Friday Night Lights
Warm – Up – on your own time:
2 Rounds:
10 Cal Bike
10 Thrusters
Then:
2 Min / Side LAX Roll Glutes
2 Min / Side Samson Stretch
19.1:
15 Min AMRAP
19 Wallballs (20/14)
19 Cal Row
Scaled:
19 Wallballs (14/10)
19 Cal Row
Brother Bros Barbell Club
Friday (Session Three)
A.
Every minute, on the minute, for 4 minutes (4 sets):
Press in Receiving Position x 5 reps
Build over the course of the 4 sets.
Followed by…
Every minute, on the minute, for 4 minutes (4 sets):
Snatch Balance x 2 reps
Build over the course of the 4 sets.
B.
Every 90 seconds, for 9 minutes (6 sets):
Snatch + Hang Snatch x 1 rep
*Sets 1-2 = @ 75% of 1-RM Snatch
*Sets 3-4 = @ 80% of 1-RM Snatch
*Sets 5-6 = @ 85% of 1-RM Snatch
Immediately followed by…
Every 45 seconds, for 3 minutes (4 sets):
Snatch x 1 rep @ 80% of 1-RM Snatch
C.
Every 2:30, for 12:30 (5 sets):
Front Squat
*Set 1 = 4 reps @ 75%
*Sets 2-3 = 4 reps @ 80%
*Set 4 = 4 reps @ 85%
*Set 5 = MAX reps @ 75%
D.
Three sets of:
Standing DB Strict Press x 8 reps
V-Ups x 30 seconds
Rest 30 seconds
Performance Power Training
Friday, February 22nd, 2019
Preflight: Lotsa deadlifts today and a cool row/sled combo
JetFuel:
500m Row
20 Walking reverse lunges
-Leg swings
-Straight leg DB Good morning
(3 count down, 5 count hold)
3×5
-mash
Major Lift: Red: Deadlift
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Speed/Volume Deadlift
Speed Deadlift:
5×3 @50%
-then
Volume Deadlift:
2x1minute max reps @50%
*rest as needed between sets.
GainCity:
-Sumo Goblet Squat
100 in as few sets as possible
-CSR (seal row)
4×12 heavy
Afterburner (optional):
10 min EMOM, alternating:
20 Cal Row
40m Backpack Sled RUN, heavy
**Backpack sled may be subbed with 30 seconds, banded run in place**https://youtu.be/S1s4AsTS1VA
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SABADO GIGANTE:
5 Rounds:
Max Reps Bench Press @185
5 Rope Climb
20m Prowler Push @Bodyweight
*Scale Bench Press weight so 15-20 reps is doable on the first set.
*Scale each rope climb to 3 Pullups and 3 knees to elbows
*Sled should be heavy and slow*
