Today Mr. Gabe Del Rio turns 25 and will graduates this weekend.
Happy Birth Day and Congrates Bromigo!
Freedom WOD Classes
Warm Up: 5 Mins
2 Rounds
8 Deadlift
8 Hang Power Cleans
8 Shoulder to Over Head
20 Jump Ropes
Mobility:
2 Min /side Banded Hip Stretch
90 Sec /side Banded Shoulder Stretch
Strength: 15 Mins
Progressive Over Loading
Back Squats
6×6 @ 75% +5lbs
Metcon : 20 min cap
“Gabe Del Rio” 5/17/94 = 25
3 Rounds
25 Deadlift 135/95
17 Hang Power Clean 135/95
5 Shoulder to Over Head 135/95
Every time the bar is dropped perform 50 Double Unders or Single Under
Elite Competition Class
De-load Week.
Conditioning
“Fight Club”
3 Rounds for Total Reps:
1:00 – Thrusters
1:00 – Power Cleans
1:00 – Box Jump Overs
1:00 – Pull-Ups (chin over)
1:00 – Assault Bike Calories
Rest 1:00 between rounds.
Rx Barbell – 95/65
Rx Box – 24″/20″
Click the link HERE for a demo with Katrin Davidsdottir.
Aerobic Capacity
On the 5:00 x 4 Rounds:
21/15 Calorie Row
15/12 Calorie Ski
21/15 Calorie Row
Brother Bros Barbell Club
Friday (Session Three)
A.
Every minute, on the minute, for 4 minutes (4 sets):
Snatch Balance x 2 reps
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.
Followed by…
Every minute, on the minute, for 3 minutes (3 sets):
Press in Split Jerk Position x 5 reps
Build over the course of the 3 sets.
B.
Every 90 seconds, for 9 minutes (6 sets):
Snatch Lift Off + Snatch x 1 rep
*Sets 1-2 = @ 75%
*Sets 3-4 = @ 80%
*Sets 5-6 = @ 85%
C.
Every 2 minutes, for 12 minutes (6 sets):
Clean & Jerk x 2 reps
*Set 1 = @ 70%
*Sets 2-3 = @ 75%
*Sets 4-6 = @ 80%
D.
Every 90 seconds, for 9 minutes (6 sets):
Back Squat with a 2 second pause at bottom x 2 reps
*Sets 1-3 = @ 80%
*Sets 4-6 = @ 85%
E.
One set of:
Bearhug Sandbag Carry x 400 meters
Performance Power Training
Friday, May 17th, 2019
Jet Fuel:
Hip Circle Assault bike 3 mins
-then
https://youtu.be/99Iy9DozFNs
-then
Stretch
Major, Lift: Red: Deadlift
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: -Speedy Squat
10×2 @45%
5×2 @50%
-2 Position Deadlift https://youtu.be/hckzt5B8qLk
7×2 @60%
*First rep 2 position. 2nd rep, fast!
GainCity:
-DB RDL https://youtu.be/MTaelOeeIxk
4×25
-SIngle arm DB stepup https://youtu.be/iot6Ii4_W3w
3×12 (each)
-Hip Circle Farmer Carry Sled Drag
3×100
Afterburner:
5x
150m Row
10 Broad Jumps
Rest 1:1
