Freedom WOD Classes

Warm Up: 6 Mins
30 Double Banded Tricep Extensions – orange bands
:30 Ring Support (top position of dip)
10 / Side Alternating Lunges
10 / Side KB Bottoms Up Press
30 Double Banded Tricep Extensions – orange bands

Strength: 10 Mins
3 Rounds on the 2:00
12-15 HSPU (Work kipping technique and balance, otherwise hardest to easiet)
*Try to maintain 60 seconds of rest

Mobility: 8 Mins
90 Seconds / Side Triceps Smash
2 Min / Side Banded Shoulder Stretches

Metcon : 17 Min Cap – 5:30, 6:45, 7:45 a.m
5 Rounds For Time:
20 OH Barbell Lunges (45/35 – 10/leg)
15 Cal Bike / Ski / Row
10 Ring Dips

Opens Workout 19.3 – Noon & Friday Night Lights
Warm – Up – on your own time:
2 Min / Side LAX Roll Posterior Shoulder & Traps
DB Lunge Practice
20 Cal Bike
Samson Stretch
50 Banded Pull Aparts
20 Strict Shoulder Presses

Open 19.3 – 10 Min Cap
For Time:
200-ft. single arm dumbbell overhead lunge (50/35) – Scaled db front rack lunge (50/35)
50 dumbbell box step ups (24/20) – scaled same height and weight
50 Strict HSPU – scaled strict hspu with 5″ riser
200-ft. handstand walk – Scaled bear crawl

Brother Bros Barbell Club 

Friday (Session Three)
A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Clean (Sots Press) x 5 reps

Followed by…

Every 90 seconds, for 6 minutes (4 sets):
Tall Clean x 3 reps

Build over the course of the 4 sets.

(Use this as a warmup & to practice your pull underneath the bar.)

B.
In 22 minutes, build to a 1RM in this complex: 3 Cleans + 1 Jerk

*Note: Limit yourself to 1-2 misses on this complex today

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

*Sets 1-2 = @ 65%
*Set 3 = @ 70%
*Sets 4-5 = @ 70-75%

D.
Three sets of:
Bench Press x 10 reps
Glute Ham Raises x 6-8 reps
Rest 30 seconds

Build in weight as you go for the Bench Press.

Performance Power Training

Friday, March 8th, 2019
Pre-Flight: Speedy Dynamic Day along with some posterior work.

Jet Fuel: 400m Run
Tabata:
Box Jumps
Walking Lunges
*Alternate, go for 4 minutes

Major, Lift: Red: Deadlift
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Speed Deadlift/Speed Squat
Speed Deadlift:
10×2 @45%
5×2 @50%
Speed Squats:
7×2 @55%

GainCity:
-3×20 Reverse Hypers https://youtu.be/FlMHL2FtbPg
-4×100 Sled drag
-Tabata Russian Twists

Afterburner:
3x
1 minute Max reps Power Clean (185/115)
1 minute rest
1 minute Max Front Squats
1 minute rest
————————————————-
SABADO GIGANTE
21 min EMOM:
Max Bench Press @bw
Max Chin-ups
Max Cal Assault Bike
*Spend 1 min at each movement and alternate through in order for 7 rounds each. Yes it’s a strict chin-up. Remember, chin-up is palms facing up (supine) grip.
-then
Girth Differential:
3×12
DB Hammer Curls
DB Tricep Kickbacks
DB Shoulder Complex (Front raise/lat raise/reverse fly)