Today marks the start of the nutrition challenge. Make sure you document your wod time on the white board if you want credit for completing the performance challenge portion.

Freedom WOD Classes

Metcon: 5 mins
2 rounds
200 M Run
8 Thruster
10 Kipping Swings
8 Burpees
Then
1 Min
Samson Stretch per side

Strength:
Squat Snatch 8 min
4 Rep Max touch and go (no more than 3 attempts)

Metcon: 30 Min Cap
“Nutrition Challenge Performance Test”
For Time:
1 Mile Run
7 Rounds of “Bergeron Beep Test”

1 Round of “Bergeron Beep Test”:
7 Thrusters (75/55), 7 Pull-ups, 7 Burpees

Elite Competition Class

Capacity Builder
5 Sets, Not For Time:
75 Unbroken Double Unders
45-50% Unbroken Ring Muscle-ups
Building off last week, with a 5-10% increase on reps per round (40% last week). Use your discretion.

Snatch Technique (A)
3 Sets:
3 Snatch Drops
2 Snatch Balances
Technique loads – keep it light and fast.

Snatch Technique (B)
On the 1:30 x 5 Sets:
2 Snatch Balances

Conditioning
“Snake Bite”
With a 9:00 Time Cap:
21-15-9:
Squat Snatch (95/65)
Chest to Bar Pull-Ups

After Completion or Cap, until the 12 Minute Mark:
Build to Heavy Single Snatch
Power or Squat

Midline
Alternating On the Minute x 10:
Minute 1: 18 GHD Sit-ups
Minute 2: 5 Single Arm Dumbbell Overhead Squats (Each Side)

Odd-Object Conditioning
Every 4 Minutes x 4 Rounds:
50 Meter Sled Push (50% Bodyweight)
100 Meter Run
50 Meter Sled Push (50% Bodyweight)
100 Meter Run

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

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 2:30, for 17:30 (7 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 6-7 = 1 rep @ 101%+

The goal today is to find a 1-RM Clean & Jerk.

C.
Every 90 seconds, for 7:30 (5 sets):
Snatch with a 3 second pause at knee

*Set 1 = 2 reps @ 75% of 1-RM Snatch
*Set 2 = 1 rep @ 80% of 1-RM Snatch
*Sets 3-5 = 1 rep @ 85% of 1-RM Snatch

D.
In 15 minutes, establish a 5-RM Back Squat

E.
Three sets of:
Pull-Ups x 8 reps
Dips x 8 reps
Rest 60 seconds

Performance Power Training

Monday, September 30th, DE UPPER:
Jet Fuel:
2x
200m Run
1min Max Burpees
Rest 1 min
*Mash Upper Body

Major Lift : Red: Bench Press
Wht/Blu: Speed Bench OTM (on the minute)
5×5 @45%
5×5 @55%
3×3 @60%
3×1 @65%

GainCity:
3x
10(each) Seated upright DB Piston Press
12 T-bar rows
15 Hammer Curls
30 Seconds Max reps Weighted Bench Dips (place weight on thighs)
**Do bench dips whether you can do regular dips or not. This is for the change in tricep targeting**

Afterburner:
3 (2) minute rounds:
Each round=
1min Max Reps Bar MU, immediately into
1min Max Reps Burpees
*Rest 2 minutes between rounds

2 (1) minute rounds:
30 sec. Max Reps Bar MU, immediately into
30 sec. Max Reps Burpees
*Rest 2 minute between rounds
**Yes, rest 2 minutes between all 5 rounds.
**MU scaling options:

1. Pullups – each round will begin with strict pullups. When those give out, they may revert to kipping. 
2. Banded Pullups – No kipping at all.
3. Ring Rows