The United States Marine Corps Turns 244 Years Old On Sunday November 10th

Freedom WOD Classes

Warm Up:
2 Rounds
8 Good mornings
8 RDL
8 Hang Power Snatch
8 Kipping Swings
Then
60 sec /side Samson Stretch

Mobility: 2 Mins
2 min /Leg Smash Quads
60 sec /side Lat Smash

Strength: 15 Min
Squat Snatch
4 Rep Max
4 Reps @ 90% 4RM
4 Reps @ 85% 4RM

Metcon: 18 Min Cap
“Roy”
5 Rounds
15 Deadlifts 225/155
20 Box jumps 24/20
25 Pull-ups

U.S. Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Florida, assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8, 2009, in Nimroz Province, Afghanistan, while supporting combat operations.
He is survived by his wife, Amy; and three children, Michael, Landon and Olivia.

Elite Competition Class

“Open 20.4”
For Time, with a 20:00 Time Cap:
30 Box Jumps, 15 CJ (95/65)
30 Box Jumps, 15 CJ (135/85)
30 Box Jumps, 10 CJ (185/115)
30 Pistols, 10 CJ (225/145)
30 Pistols, 5 CJ (275/175)
30 Pistols, 5 CJ (315/205)

Females – 20″ Box
Males – 24″ Box

Brother Bros Barbell Club 

Monday (Session One)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Tall Clean x 2 reps

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
Tall Jerk x 3 reps

Build over the course of the 3 sets.

B.
Every 90 seconds, for 9 minutes (6 sets):
Power Clean + 2 Power Jerks x 1 rep

*Sets 1-2 = @ 75%
*Sets 3-4 = @ 80%
*Sets 5-6 = @ 85%

C.
Every minute, on the minute, for 8 minutes (8 sets):
No Feet Power Snatch x 1 rep

*Sets 1-4 = @ 75-80%
*Sets 5-8 = @ 80-85%

Start with your feet in your landing position. Your heels can come up off the ground but your feet shouldn’t move.” In 18 minutes, establish a 1-RM Back Squat

D.
Four sets of:
Pull-Ups x 6 reps
Dips x 6 reps
Rest 45 seconds

Performance Power Training

Monday, November 4th 2019

Jet Fuel: 
2 minute running clock:
1 Burpee
3 Pushups
6 Mtn Climbers
-then
20 band pull aparts
10 Scapular pullups (1 count hold at top) https://youtu.be/wtzkz3pOjyE

Major Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Speed Bench Press
10×3 @55%
5×3 @65%
*Reps are allowed to move as fast as form allows. If a person has good position, they can move the bar down fast and up fast. However a lot of people will have trouble maintaining tension when they attempt to lower the bar quickly. In that case, have them lower the bar under control and drive the bar back up as fast as possible.

GainCity:
3x
10 DB Incline press
10 Chinup 3 count negatives
Double Tabata (8mins) alternating
Ring Curls
Sphinx https://youtu.be/RByr8K7ZlWw (advance to :45)

Afterburner:
Every :75 for 7 Rounds:
2 Hang Power Snatch+3 Snatch Grip Push Press +10lbs from last week
10 Pushups
Max Reps Double Unders up to :45 of each round.
*Each round gets :30 rest
*For reference, rounds will be at:
0:00, 1:15, 2:30, 3:45, 5:00, 6:15, 7:30
*Snatch: After the 2 hang power snatch are complete, the bar is lowered to a back rack position and 3 snatch grip push press (behind the neck) are performed before the bar can go back to the ground.
*Weight should be 10lbs heavier than last week.
*Scale double unders and pushups so that people can continue to move quickly. No knee pushups.