Strong work at Jingle All the Weights last weekend, Hooligans! Brought home the 1st and 3rd place spots in the Rx division.

Freedom WOD Classes

Warm Up: 6 Mins
Row 200 M / Bike .3 Mile
10 Lunges / Leg
10 Strict Knee Raises
3 / Side Over / Unders
10 Burpees
5 Inchworms

Row Intervals: 8 Mins
Alternate w/ partner or take 1:1 rest
100-150-200-250 M Sprint

Mobility: 11 Mins
LAX Roll Glutes and Hips – 3 Mins / Side
Banded Hip and Leg Stretches – 5 Mins

Metcon: 15 Min Cap
Versus Workout:
Athlete 1: 500/400 M Row
Athlete 2: Perform M.E Reps at each movement until athlete 1 finishes row, then trade stations
Round 1: M.E T2B
Round 2: M.E Box Jumps
Round 3: M.E Bumper Plate Lunges (45/35)
*Each athlete will complete 3 rounds of rowing and 1 round of each movement listed above

Elite Competition Class

Silverback Primer
3 Sets For Quality:
:20s Second Barbell Overhead Hold
:20s Second Dead Hang
:20s Second Hip Extension Hold

Conditioning
“Happy Hour” Part #1
3 Rounds:
12 Power Cleans (135/95)
12 Chest to Bar Pull-ups
12 Push Jerks (135/95)
12 Toes to Bar

Kilos: 61/43

“Happy Hour” Part #2
Until 12 Minutes:
Build to a Heavy Power Clean & Jerk

“Happy Hour” Part #3
Starting on the 12:00…
For Time:
50′ Back Rack Walking Lunge (135/95)
9 Bar Muscle-ups
50′ Front Rack Walking Lunge (135/95)
9 Bar Muscle-ups
50′ Overhead Walking Lunge (135/95)
9 Bar Muscle-ups

Kilos: 61/43

Odd-Object Conditioning
3 Giant Sets:
30/25 Calorie Ski Erg
20/15 Calorie Assault Bike
100 Meter Dumbbell Front Rack Carry
Rest 1 Minute Between Sets.

Body Armor (A)
3 Giant Sets:
100 Meter Overhead Kettlebell Carry
10 Inverted Barbell Rows
50 Band Pull-Aparts
Rest 1 Minute Between Sets.

Body Armor (B)
3 Giant Sets:
Max Effort L-Sit
7 Slow Hip and Back Extensions
Rest 1 Minute Between Sets.

Brother Bros Barbell Club 

Wednesday (Session Two)
A.
Every 90 seconds, for 9 minutes (6 sets):
Muscle Snatch x 2 reps @ 60-70% of 1-RM Snatch

Note: The goal of this is to get 4 working sets in. Start the first 2 sets a little lighter and work up to a weight that is challenging for 2 reps but to where the speed on the bar is still very good.

B.
Every 2 minutes, for 10 minutes (5 sets):
Split Jerk with a 3 second pause in catch

*Sets 1-3 = 2 reps @ 65-70%
*Sets 4-5 = 2 reps @ 70-75%

C.
Every 2 minutes, for 8 minutes (4 sets):
Snatch Pull + 6 second lowering phase x 2 reps @ 85-95% of 1-RM Snatch

D.
Two sets of:
Hip Extension on GHD Machine x 15 reps
Prone Plank x 1:30
Rest 60 seconds

*Place a barbell or plate on your back if possible for the Hip Extension.

E.
Three sets of:
Farmers Carry x 60 feet

Choose a pair of DB’s, KB’s, or Farmers Walk handles that are challenging for you. If you can’t load up a weight that is challenging for you, just walk very slow.

Performance Power Training

Wednesday, December 18th, 2019

Active Rest Day
 5 Rounds
400m Run
500m Row
-OR-
HUMPDAY PUMPDAY!!
Find 1rm Power Clean

-then

“Heavy Chief”
5x
3min AMRAPs:
3 Power Clean @bodyweight
6 Pushups
9 Squats
*Rest 2 min between rounds
**Chief is usually 135/95, and usually has 1 min rest between rounds. If people scale the weight, it still needs to be heavier than the way they would usually do it**