The United States Army Celebrated It’s 244th Birthday on June 14th
Freedom WOD Classes
Warm Up: 6 mins
400 M Run
30 Double Unders or attempts
20 Power Cleans
Then
90 Sec / side Samson stretch
Mobility: 6 mins
90 sec /side Calf Smash
60 sec /side Lat Smash
Strength: 15 mins
Squat Clean
4 Rep Max
4 Reps @ 90% 4RM
4 Reps @ 85% 4RM
Metcon: 16 Min
Army 1775
16 Min AMRAP
17 Power Cleans 135/95
75 Double Unders or 75 Singles
200 M Plate Carry Run 45/25
Note: Remove a plate from your bar to perform the run. Then, when you get back replace that plate back on your bar.
Elite Competition Class
Conditioning
“My Fitness Pals”
3 Rounds:
75 Double-Unders
10 Dumbbell Burpee Box Step-Overs (50’s/35’s)
Box – 24″/20″
Directly into…
3 Rounds:
21/15 Calorie Row
21 Thrusters (75/55)
Kilos:
Dumbbells – 22.5’s/15’s
Thrusters – 34/25
Odd-Object Conditioning
For Time:
400m Sled Drag (bodyweight loaded)
*Must complete in :30s on, :30s off intervals.
Body Armor
A) 4 Sets:
7 Tempo Kettlebell Deadlifts
7 Barbell Bench Press
B) 4 Sets:
7 Tempo Weighted Hip Extensions
Brother Bros Barbell Club
Wednesday (Session Two)
A.
Every 90 seconds, for 9 minutes (6 sets):
Slow Pull Snatch x 1 rep
*Sets 1-2 = @ 75% of 1-RM Snatch
*Sets 3-4 = @ 80% of 1-RM Snatch
*Sets 5-6 = @ 85% of 1-RM Snatch
B.
In 18 minutes, establish a 1-RM Overhead Squat
C.
Every 2:30, for 10 minutes (4 sets):
2″ Deficit Deadlift x 3 reps
Start at 65% of your 1-RM Deadlift and work up across the 4 sets.
D.
Every 2:30, for 7:30 (3 sets):
Step-Ups to Parallel Box x 6 reps each leg
Aim for 3 heavy working sets.
E.
Three sets of:
Glute Ham Raises x 6-8 reps
Bent Over Row x 8 reps
Rest 45 seconds
Performance Power Training
Wednesday, November 6th, 2019
Active Rest Day
2k Row
Rest 5 minutes
1k Row
Rest 3 minutes
500m Sprint
-OR-
HUMPDAY PUMPDAY!!
5 min AMRAP:
10 KB Swings
100ft Overhead carry (alternate arms)
-then
21 min EMOM
1st minute: 5 Deadlifts @2xbodyweight
2nd minute: 1 set Max Reps Pushups (scale to get at least 15)
3rd minute: Max Reps Pullups in :30
-then
Partition in any way:
100 DB Curls
100 Banded Tricep Push Downs
100 DB Shoulder Press
