Happy 23rd Birthday Cassandra!
Freedom WOD Classes
Metcon: 5 Min
Plate Warm Up
and
Slap game
Strength:
Strict Press 8 min
6 Rep Max touch and go (no more than 3 attempts)
Then:
Core
Rotating ½ Tabata 20/10 (this will be 6 mins long)
Anchor Point T-2-B
Hollow Body Mountain Climber
Reverse Crunch
Mobility: 2 Mins
2 min Lax ball T-spin smash
Metcon: 15 mins cap
“Ungerman”
28 Wall Balls 20/14
9 Hang Power Snatch 115/75
96 Double Under
9 Over Head Squats 115/75
96 Sit Ups
9 Hang Power Snatch 115/75
28 Wall Balls 20/14
Elite Competition Class
Conditioning
“Gut Feeling”
12-9-6-3:
Hang Power Cleans (185/135)
Burpee Box Jump Overs (30/24)
Push Jerks (185/135)
Ring Muscle-ups
Kilos: 84/61
Capacity Builder
3 Sets For Time:
20/15 Calorie Assault Bike
40 Double Unders
20 Deadlifts (225/155)
40 Double Unders
20 Toes to Bar
Rest 2 Minutes Between Sets
Kilos: 102.5/70
Odd-Object Conditioning
1 Set: Max Time D-Ball Hold (150/100)
Max Time Limit: 7 Minutes
Swim Conditioning
Warm Up: 10 Minute Easy Effort
For Time:
100 Air Squats, 100 Meter Swim
75 Air Squats, 100 Meter Swim
50 Air Squats, 100 Meter Swim
Cool Down: 10 Minute Easy Effort
Brother Bros Barbell Club
Friday (Session Three)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving Position x 5 reps
Build over the course of the three sets.
Followed by….
Every minute, on the minute, for 3 minutes (3 sets):
Tall Snatch x 2 reps
Build over the course of the three sets.
These are meant to be warmup / positional exercises, not meant to go “heavy” on them.
B.
Every 2 minutes, for 16 minutes (8 sets):
Snatch x 2 reps
*Set 1 = @ 65%
*Set 2 = @ 70%
*Set 3 = @ 75%
*Sets 4-6 = @ 80%
*Sets 7-8 = @ 85%
C.
Every minute, on the minute, for 5 minutes (5 sets):
Slow Pull Power Clean + Power Jerk x 1 rep
*Set 1 = @ 80% of 1-RM Power Clean
*Sets 2-3 = @ 84% of 1-RM Power Clean
*Sets 4-5 = @ 87-90% of 1-RM Power Clean
D.
Every 2:30, for 12:30 (5 sets):
Front Squat
*Sets 1-2 = 3 reps @ 85%
*Sets 3-4= 4 reps @ 80%
*Set 5 = MAX repetitions at 82.5%
*Note: Set 5 – Load up 82.5% and perform as many reps as possible!
E.
Every 3 minutes, for 12 minutes (4 sets):
Bench Press x 10 reps @ 90-95% of 10-RM Bench Press
*Note: If you don’t know your 10-RM Bench Press, establish that today instead of doing these sets.
Performance Power Training
Friday, September 27th, DE LOWER:
Jet Fuel:
400m run
Leg swings, high knees, buttkickers
Pigeon stretch, calf stretch
-then
7x
3 box jump overs → 20m sprint
*rest as needed, or do it in partners and rest while partner completes a round.
*mash lower body
Major Lift: Red: Deadlift
Wht/Blu: Speed Squat vs bands
10×3 @55%
5×3 @60%
7×2 Deadlift @65% -Reset, no touchngo
GainCity:
-100 V-ups, Every break, hold a plank for 20 seconds **Can be broken up i.e. after a set of 13 v-ups to failure and a 20 seconds plank, you may switch to another excercise, then come back and complete another set of v-ups**
-Hip Circle Party (wear a hip circle and walk front/back/side/side until your booty falls off)
Afterburner:
7min Max Rounds:
2 Powercleans+10lbs from last week
4 Front Squats
8 Jumping lunges over bar
*scale lunges if needed to lunge in place
