ATTENTION: Coach Marie will be running a Thanksgiving Day WOD from 8:00-9:00am on Thursday 11/28! Followed by Open Gym From 9:00-10:00am.

We are back to normal hours for today. We hope you had a great snow day.

Freedom WOD Classes

Warm Up:
3 Rounds
10 / Side Leg Kicks Front and Lateral (click for video)
3 Clean complex  (Squat Clean + Low Hang Squat Clean + High Hang Squat Clean)
6 Single Leg Squat Jumps
Then
90 sec  Tricep Stretch

Strength: 8 Min
8 Min EMOM
3 position Squat Cleans
Start from the ground, then hang position, then high hang position.

Perform one complex every min on the min. Build to a moderately heavy complex.

Metcon: 16 Min
25′ Single Arm Front Rack Walking Lunge 53/35 (right arm)
21 Deadlifts 225/155
25′ Single Arm Front Rack Walking Lunge 53/35 (left arm)
15 Deadlifts 225/155
25′ Single Arm Front Rack Walking Lunge 53/35 (right arm)
9 Deadlifts 225/155
25′ Single Arm Front Rack Walking Lunge 53/35 (left arm)

Elite Competition Class

Silverback Primer
3 Sets Each Side:
7 Single Arm Dumbbell Bench Press
7 Single Arm Dumbbell Bent Over Row
Week 2 of 2 in this primer. Aim is to better last week, with a new set coming next week.

Bench Press
Build to Heavy Set of 5

Power Snatch Complex
On the 2:00 x 5 Sets:
1 “3-Pause” Power Snatch
1 Power Snatch

1st Pause (2 Seconds): Just Below Knee Level
2nd Pause (2 Seconds): Jumping Position (Pockets)
3rd Pause (2 Seconds): Catch Position

Conditioning
“Power Wheels”
AMRAP 3:
9/6 Calorie Assault Bike
12 Power Snatches (95/65)

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Assault Bike
8 Power Snatches (115/85)

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Assault Bike
4 Power Snatches (135/95)

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Assault Bike
2 Power Snatches (175/125)

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Assault Bike
1 Power Snatch (205/145)

Kilos:
1st Bar: 43/29
2nd Bar: 52/38
3rd Bar: 61/43
4th Bar: 79.5/57
5th Bar: 93/65

Body Armor
3 Giant Sets:
:30 Seconds Front Plank Hold
:30 Seconds Overhead Squat Hold (Bottom)
:30 Seconds Superman Hold
Rest 1:30 Between Sets

Brother Bros Barbell Club 

Wednesday (Session Two)
A.
Every 90 seconds, for 9 minutes (6 sets):
Hang Power Snatch x 2 reps

*Sets 1-3 = @ 75% of 1-RM Power Snatch
*Sets 4-6 = @ 80% of 1-RM Power Snatch

B.
Every 90 seconds, for 9 minutes (6 sets):
Hang Power Clean x 2 reps

*Sets 1-3 = @ 75% of 1-RM Power Clean
*Sets 4-6 = @ 80% of 1-RM Power Clean

C.
Every 90 seconds, for 7:30 (5 sets):
Behind The Neck Split Jerk

*Sets 1-2 = 2 reps @ 80% of 1-RM Split Jerk
*Sets 3-5 = 1 rep @ 85% of 1-RM Split Jerk

D.
Every 3:30, for 14 minutes (4 sets):
Deadlift x 10 reps @ 80-85% of 10-RM Deadlift weight

*If you don’t know your 10-RM Deadlift, establish that today instead of doing these sets.

E.
Three sets of:
Barbell Lunges x 6 reps each leg
DB Shoulder Lateral Raises x 15 reps
Rest 45 seconds

Performance Power Training

Wednesday, November 27th, 2019

Active Rest Day
4x400m Run Time trial
*rest as needed between efforts
-then
100 Situps

-OR-

HUMPDAY PUMPDAY!!
10 Rounds
15 Double KB Swings
Max reps Bench Press @bodyweight (scale to get at least 10 on the first set)
*rest 2 minutes between rounds