One Rep Max Week Is Here!
Time To Nut Up Or Shut Up.

Freedom WOD Classes

Warm Up:
200m Run
Then
2 Rounds
5 Spealer Rolls
6 Snatch complex  (snatch DL + Hang Power Snatch + OVHSQ + Snatch Balance)
15 Banded Pass Throughs
Then
60 sec /side Samson Stretch

Strength: 25 Min
Squat Snatch
1 Rep Max

Metcon: 9 Min Cap
9 Min AMRAP
9 Kettlebell Swings 53/35
9 Burpees
9 Kettlebell Swings 53/35
9 Box Jumps 24/20

Elite Competition Class

Silverback Primer
3 Sets:
6 Single Kettlebell Lateral Box Step-ups (Each Side)
:20 Second Hollow Hold
200′ Single Kettlebell Farmers Carry (change at 100′)

Olympic Complex
On the 2:00 x 5 Sets:
3 Power Cleans
3 Front Squats
3 Push Jerks

Conditioning
“Randy Savage”
5 Rounds:
3 Rounds of “Macho Man” (175/125)
5 Toes to Bar
5 Chest to Bar Pull-ups
5 Bar Muscle-ups

Kilos: 79.5/57
1 Round of “Macho Man” = 
3 Power Cleans
3 Front Squats
3 Push Jerks

Body Armor
3 Giant Sets:
10 Dumbbell Bench Press
25 Banded Pull-Aparts
10 Dumbell Stiff Legged Deadlifts
25 AbMat Sit-ups
Rest 2 Minutes Between Sets.

Brother Bros Barbell Club 

Monday (Session One)
A.
Every 75 seconds, for 6:15 (5 sets):
Snatch Balance x 2 reps

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.

B.
Every 2 minutes, for 10 minutes (5 sets):
Snatch Lift-Off + Snatch

*Sets 1-2 = 2 reps @ 70% of 1-RM Snatch
*Sets 3-5 = 2 reps @ 75% of 1-RM Snatch

(Perform a snatch pull to the knee with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a snatch. That is 1 rep of the complex.)

At the 11 minute mark…

Every minute, on the minute, for 5 minutes (5 sets):
Snatch x 1 rep @ 80% of 1-RM Snatch

C.
In 18 minutes, establish a 10 Rep Max Back Squat

Rest 3 minutes, then perform:

One set of:
Back Squat x 10 reps @ 92.5% of today’s 10 Rep Max

D.
Three sets of:
Pull-Ups x 8 reps
Single Arm DB or KB Row x 8 reps
Glute Ham Raise x 6 reps
Rest 45 seconds

Performance Power Training

Monday, November, 18th 2019

Jet Fuel:
3x
10 Pushups
KB overhead carry, gym floor down and back (take time here to explain and demo proper shoulder loading and engagement. Pull the scapula down and in. Do not allow people to over extend their backs in order to hold the weight overhead. If they have to go lighter in order to maintain vertical, tight posture and position, so be it).
Partners: Wheel barrow obstacle course
-Set up plates of various heights and spacing on the gym floor. Have people partner up and run the courses. Put cones on either end and have people go around the cones and come back.
-If you have advanced people who can handstand walk, let them.
-This warmup may take longer than time allows during the hour long class. If needed, cut the wheel barrow races.
*mash

Major Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Jesse Burdick’s DB Fist Fight!
5 sets max reps getting no less than 20 reps on the first set.
-then
2 sets max reps @50% of previous 5 sets weight.

GainCity:
3×25
FacePull
T-bar row
Banded Tricep Pushdown (challenge yourself to a thicker band)
DB Curl (any kind)

Afterburner:
2x
3 min AMRAP
1 Power Clean+2 Push Press (same weight as last week)
1 Bar over burpee
1 min rest between