Starting June 25th every Tuesdays and Thursday we will be running a full on Barbell club class at 6:20pm. Have questions? Ask Coach Kyle or Kody for more details.
Freedom WOD Classes
Warm Up: 5 Mins
2 Rounds
Row 150 M
10 Deadlift
8 Kipping Swings
Then
1 min /side Samson
Strength: 20 Mins
MAX OUT WEEK!
16 Mins to Establish a 1 Rep Max Deadlift
NOTE: A rep done under poor form will not count. Stay braced…
Metcon : 16 min cap
4 Rounds
5 Bar Muscle Up 10 Pull Ups
50 Air Squat
400m Run
Elite Competition Class
Snatch
From the 0:00-5:00:
2 Snatch-Grip Push Jerks
1 Pausing Overhead Squat
From the 5:00-10:00:
1 Hang Snatch Pull
1 Hang Snatch High Pull
1 Hang Squat Snatch
1 Snatch Balance
From the 10:00-20:00:
Heavy Single – Hang Squat Snatch
Conditioning
“High Heels”
8 Rounds for Time:
8 Hang Squat Snatches (95/65)
30 Double-Unders
Back Squat
On the Minute x 9:
1 Pausing Back Squat
1 Back Squat
Gymnastic Conditioning
For Time:
50 GHD Sit-Ups, 10 Ring Muscle-Ups
40 GHD Sit-Ups, 8 Ring Muscle-Ups
30 GHD Sit-Ups, 6 Ring Muscle-Ups
20 GHD Sit-Ups, 4 Ring Muscle-Ups
10 GHD Sit-Ups, 2 Ring Muscle-Ups
Odd-Object Conditioning
5 Rounds, resting exactly 1:00 between efforts:
100m Wreckbag Run (70/50)
200m Run
Brother Bros Barbell Club
Monday (Session One)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Receiving Position x 5 reps
Build over the course of the 3 sets.
Followed by….
Every minute, on the minute, for 4 minutes (4 sets):
Muscle Snatch x 2 reps
Use this only as a warmup exercise. Build in weight across the 4 sets but only build to something that feels moderately heavy.
B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch with a 2 second pause below knee & 2 second pause in catch
*Set 1 = 2 reps @ 75% of 1-RM Snatch
*Set 2 = 2 reps @ 80% of 1-RM Snatch
*Set 3 = 1 rep @ 84% of 1-RM Snatch
*Set 4 = 1 rep @ 87% of 1-RM Snatch
*Set 5 = 1 rep @ 90% of 1-RM Snatch
*Set 6 = 1 rep @ 93% of 1-RM Snatch
C.
Every minute, on the minute, for 7 minutes (7 sets):
Power Clean + Power Jerk x 1 rep @ 90%
D.
In 15 minutes, establish a 4-RM Back Squat
E.
Three sets of:
Stationary Dips x MAX reps
Single Leg DB or KB Romanian Deadlift x 10 each leg
Rest 60 seconds
Performance Power Training
