Happy 21st Birthday to this amazing young man. We hope you have a great day and even better year. Keep up the hard work and thank you for being part of the CFDNR Hooligan family!
Freedom WOD Classes
Warm Up: 5 Mins
5 Min Circuit
200 M Row
10 Hang Power Clean
10 Front Squats
4 Single Leg Broad Jump
Strength: 16 Mins
MAX OUT WEEK!
16 Mins to Establish a 1 Rep Max Front Squat
NOTE: A rep done under poor form will not count. Stay braced…
Metcon : 25 min Cap
“Logie-Joe”
3 Rounds
800 M Run
25 Hang Power Clean 135/95
21 Box Jumps 24/20
Elite Competition Class
Pausing Back Squat
5 Sets of 3:
Set #1 – 65% of estimated 1RM
Set #2 – 70%
Sets #3, 4, 5 – 75%
1st Squat – Pause for 3s in bottom.
2nd + 3rd Squat – No pause.
Rest as needed between sets.
Conditioning
“Run and Gun”
3 Rounds:
400 Meter Run
30 Wallballs (20/14)
400 Meter Run
30 DB Hang Clean and Jerks (50/35)
Brother Bros Barbell Club
Monday (Session One)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press In Clean (Sots Press) x 5 reps
B.
Every 2:30, for 20 minutes (8 sets):
Clean & Jerk
*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 86%
*Set 4 = 1 rep @ 92%
*Set 5 = 1 rep @ 97%
*Sets 6-8 = 1 rep @ 101%+
The goal today is to find a 1-RM Clean & Jerk.
C.
Every minute, on the minute, for 6 minutes (6 sets):
Snatch x 1 rep @ 80-85%
D.
Every 2:30, for 10 minutes (4 sets):
Back Squat x 3 reps @ 85-90%
E.
Three sets of:
Pullups x 6 reps
Rest 60 seconds
Performance Power Training
Monday, March 25th, 2019
Pre-Flight: Some Girth Differential work today, then a little breathing with chinnups and burpees.
Jet Fuel:
3x
:30 Stations-
Jumping pullup
Pushup
Handstand
Assault Bike
-then
Banded internal/external rotations https://youtu.be/beYztVtwMIM
Wall mobility https://youtu.be/M_ooIhKYs7c
Major, Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Bench Press/Floor Press
7×2 @65%
Floor Press
4×4 *Heavy+5lbs
*Use the same weight across all sets. Heavy does not mean max. No risk of failure.
GainCity:
4xSuperset
12 Barbell Curls Heavy
Max reps empty barbell
*Load the barbell for 12 heavy curls, then without rest, strip the barbell and perform max reps. Then rest as needed.
4xSuperset
12 DB Rows Heavy
Max reps reverse DB flyes
*Use heavy DB’s for rows, then without rest switch to lightweight DB’s and perform max reps flyes. Then rest as needed. Looking for high reps, 15+
Tricep PushdownsXJacked
After Burner:
4x
-1min on:
2 Chinnups
2 Burpees
-1min off
**perform 2 chinnups, 2 Burpees as an AMRAP every other minute, 4x**
