Keep the bell ringin’!
(Ring ding dong
Ring-a-ding ding ding dong)
Keep the bell ringin’!
(Ring ding dong
Ring-a-ding ding ding dong)

This bell has gotten a lot of use the last week and we are loving it! 

Photo Credit: Darryll Wolnik

Freedom WOD Classes

Warm Up: 5 Mins
Partner Wall Ball Warm Up

Mobility:
2 min per side Banded Hip Mobility

Strength: 16 Mins
MAX OUT WEEK!
16 Mins to Establish a 1 Rep Max Back Squats

NOTE: A rep done under poor form will not count. Stay braced…

Metcon : 20 min
Partner WOD
50 Wall Ball 20/14
25 Deadlifts 185/135
Row 300m
40 Wall Ball
20 Deadlifts
Row 300m
30 Wall Ball
15 Deadlifts
Row 300m
20 Wall Ball
10 Deadlifts
Row 300m
10 Wall Ball
5 Deadlifts
Row 300m

Only one person works at a time. Split the reps up as equal as possible.

Elite Competition Class

Barbell Cycling
Alternating EMOM x 10 (5 Rounds):
Odd Minutes – 1 Round of “Macho Man”
Even Minutes – 35% of Max Ring Muscle-Ups

1 Round of “Macho Man”:
3 Power Cleans
3 Front Squats
3 Push Jerks
*Complex do not need to be completed unbroken.

Post all five rounds of “Macho Man” loads to the tracker below.

Conditioning
“Macho Mile”
4 Rounds:
400 Meter Run
3 Rounds of “Macho Man” (155/105)

1 Round of “Macho Man”:
3 Power Cleans + 3 Front Squats + 3 Push Jerks

Brother Bros Barbell Club 

Friday (Session Three)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving x 5 reps

Build over the course of the 3 sets.

B.
Every 2 minutes, for 16 minutes (8 sets):
Snatch

*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 Snatch.

C.
In 20 minutes, establish a 1-RM Back Squat

D.
Three sets of:
Chinups x 8 reps
Hip Extension x 8 reps
L-Sit x 15 seconds
Rest 45 seconds”

Performance Power Training

Friday, March 29th 2019
Pre-Flight: Dynamic Day. We’re even gonna run.

Jet Fuel: 
500m Row
Kneeling Squat Jumps
Lateral jumps agility ladder
Major, Lift: Red: Deadlift
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Banded Deadlift/Speed Squats
Banded Deadlift
7×2 @55%
Speed Squats
10×3 @55%

GainCity: 
3×20 Reverse Hypers…add weight
-then
100 Walking lunges

Afterburner: 
30-25-20-15-10-5
Goblet Squats
100m Run with Goblet after every set