Reminder Hooligans, tonight we will be having our Judges / Volunteer meeting for Barbells & Badges at 8:30p.m.

Freedom WOD Classes

Warm Up: 6 Mins
6 Minute Circuit
5 Muscle Snatch
5 Power Snatch
20 Jump Ropes
10 PVC Pass Throughs

Strength: 14 Mins 
Power Snatch Cycling
Min1: 8 @55% Touch n’ Go (only this set)
Min3: 6 @ 65%
Min5: 6 @ 75%
Min7: 10 @55%
Min9: 8 @55%
*Finish all sets in 60 seconds or less

Mobility: 8 Mins
2 Min / Side Barbell Trap Smash
2 Min / Side KB Calf Smash

Metcon: 
“Open 14.1”
10 Min AMRAP
30 DU
15 Snatch (75/55)

Elite Competition Class 

Box Squat
8 Sets of 2

2 Sets at Each Percentage: 60-65-70-75%

Back Squat
3 Sets of 2

1 Set at Each Percentage: 83-85-87%

Odd-Object Conditioning
Buy-In: 150′ Handstand Walk
3 Rounds:
7 Sandbag Cleans
50′ Sandbag Carry (150/100)
Cash-Out: 150′ Handstand Walk

“Frank the Tank”
AMRAP 5:
Buy-In: 50 Wallballs (20/14)
12 Deadlifts (225/155)
12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 35 Wallballs (20/14)
9 Deadlifts (275/185)
9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 20 Wallballs (20/14)
6 Deadlifts (315/205)
6 Lateral Barbell Burpees

Brother Bros Barbell Club 

Wednesday (Session Two)
A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Clean (Sots Press) x 5 reps

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
Clean Grip Overhead Squat x 5 reps

(Build in weight if your mobility allows you to get into a comfortable position at the bottom. If flexibility is an issue, stick with an empty barbell & go as low as you can safely go.)

B.
Every 2 minutes, for 18 minutes (9 sets):
Snatch

*Set 1 = 2 reps @ 70%
*Sets 2-3 = 2 reps @ 75%
*Sets 4-5 = 2 reps @ 80%
*Sets 6-7 = 1 rep @ 85%
*Sets 8-9 = 1 rep @ 90%

C.
Every 2 minutes, for 16 minutes (8 sets):
Clean & Jerk x 2 reps

*Set 1 = @ 70%
*Sets 2-3 = @ 75%
*Sets 4-5 = @ 80%
*Sets 6-8 = @ 85%

D.
Every 3 minutes, for 9 minutes (3 sets):
3″ Deficit Deadlift x 8 reps

Start at 55-60% of your 1-RM Deadlift & work up in weight as you go.

Performance Power Train

Wednesday, January 16th, 2019
Active Rest Day
Run/Jog/Walk for 30minutes
-OR-
HUMPDAY PUMPDAY!!
20min Max ROunds:
Max Bench PRess @bodyweight
Max Pullups
15 Heavy Wallball
20m Sled Push AHAP

Join us tonight at 5:45 p.m to wrap up lululemon and Strava’s run challenge! Runners will be meeting at DNR for a 3-4 mile run and all are welcome to join!

*Reminder we will be having a Volunteer / Judges meeting for the Barbells & Badges competition Wednesday at 8:30 p.m

Freedom WOD Classes

Warm Up: 6 Mins
2 Rounds
8 RDL
8 Deadlifts
8 Strict Press
8 V-Ups
200 M Run

Strength: 12 Mins
8 Min EMOM:
Min1: 12 Unbroken Push Press (75% of Strict Press)
Min2: 16/13 Cal Row / Bike or Ski Erg
Min3: Rest

Mobility: 8 Mins
2 Min / Side Barbell Smash Hamstrings from rack
2 Min / Side LAX Scap Border

Metcon: 15 Min Cap
4 Rounds For Time:
15 Deadlifts (155/105 or ~50%)
12 TTB
9 HSPU

Elite Competition Class

Ring Muscle-Up Conditioning
10 Minute Recovery Effort (Choice of Bike, Ski, or Row)

On the 2:00 – 30% of Max Ring Muscle-ups
On the 4:00 – 40% of Max Ring Muscle-ups
On the 6:00 – 50% of Max Ring Muscle-ups
On the 8:00 – 40% of Max Ring Muscle-ups
On the 10:00 – 30% of Max Ring Muscle-ups

“Chain Reaction” 
3 Rounds:
21/15 Calorie Assault Bike
7 Toes to Bar + 7 Chest to Bar Pull-ups + 7 Bar Muscle-ups

Directly Into…

3 Rounds:
9 Power Cleans (175/115)
9 Push Jerks (175/115)

Conditioning
21-18-15-12-9:
Calorie Ski Erg
Calorie Air Runner

Rest 1 Minute Between Rounds.

Midline
2 Rounds:
:30 Seconds Single Arm Overhead Dumbbell Hold (Left) + 30 GHD Sit-Ups
:30 Seconds Single Arm Overhead Dumbbell Hold (Right) + 20 Weighted Sit-Ups
:30 Seconds Double Overhead Dumbbell Hold + 10 Strict Toes to Bar

Performance Power Train

Tuesday, January 15th, 2019
Preflight:

JetFuel:
Row 500
Hip Circle Walk (front/back/side2side)
10 Hip Circle Squats
10 Hip Circle Good Morning
-Mash

Major Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Squat
5×5 +5lbs from December 4th

GainCity:
-Bandy Belt Squats https://youtu.be/gUew3BGZcPQ
4×20
-DB Bent Over Rows
4×15
-Bendy Leg Curls
4×20

AfterBurner:
OTM, 10 minutes:
5 DB PowerClean
10 Lateral Box Jump
**Deadlift becomes a power clean, hurdle becomes a box jump

Happy 23rd Birthday Cedric!

Freedom WOD Classes

Warm Up: 5 Mins
2 Rounds
15 Banded OHSq – 2 sec pause at bottom
10 Pendlay Rows
10 Hang Cleans
10 Front Squats
10 Narrow Hand Push Ups

Strength: 24 Mins 
3 x Giantset – Every Other 3:00 Perform All 30 Squats With Minimal Transition
10 OHS (53% OHS or unloaded barbell/pvc)
6 Front Squats (58% FS)
12 Back Squats (58% FS)
*Alternate with partner. Partner 1 Squat 0:00-3:00, Partner 2 Squat 3:00-6:00 until completed.

Metcon: 13 Min Cap
Cedric’s 23rd Birthday Workout: 1/14/2019
23-19-14 For time:
Ring Rows
Hang Cleans (95/65)
Hand Release Push Ups

Elite Competition Class

Snatch Primer (A)
On the Minute x 5 Sets (50-55-60-60-60%):
Halting Power Snatch

3 Halts (Just off Floor, Knee Level, Pockets)

Snatch Primer (B)
On the Minute x 5:
Snatch Pull + Snatch High Pull + Power Snatch

(60-65-70-70-70%)

Snatch
On the Minute x 5:
1 Power Snatch (Building to a Heavy)

“Double Date” 
3 Rounds:
15 Hang Power Snatches (135/95)
60 Double Unders
15 Overhead Squats (135/95)
30/21 Calorie Row

Stamina Builder
3 Rounds:
21 Dumbbell Thrusters (50’s/35’s)
21 Kipping Handstand Push-ups

Swim Conditioning
10 Rounds: 100 Meter Swim

Time On = Time Off

Brother Bros Barbell Club 

Monday (Session One)
A.
Every 90 seconds, for 4:30 (3 sets):
Snatch Press from Receiving x 5 reps

Followed by….

Every minute, on the minute, for 5 minutes (5 sets):
Snatch Balance x 1 rep

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 16 minutes (8 sets):
Snatch High Pull + Hang Snatch

*Set 1 = 2 reps @ 75% of 1-RM Snatch
*Sets 2-3 = 2 reps @ 80% of 1-RM Snatch
*Sets 4-6 = 1 rep @ 85% of 1-RM Snatch
*Sets 7-8 = 1 rep @ 90% of 1-RM Snatch

C.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat with a 5 second lowering phase x 5 reps

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

D.
Four sets of:
Glute Ham Raise x 6 reps
Chin-Ups x 12 reps
Rest 30 seconds

Performance Power Train

January 13th, 2019
Week 2, and it’s winter so the tan to our Jacked may be a little pale. This means we gotta get extra jacked to make up for it.

-Anyone following the 4 day routine should not do “humpday pumpday”. They should do the active rest. Whether they do the Sabado Gigante (which is the same programming as humpday pumpday) is case by case depending how they feel from the week’s worth of work. Don’t over do it. The Sabado Gigante often overlaps things done during the week. When in doubt, push or drag sleds and do some curls.

Monday, Jan, 14th 2019
Preflight: Close-Grip Bench, Seal Rows, some curl dropsets and a lil burn of pushups, dips and jump rope

JetFuel:
Bike 3 minutes
-All of the following will be performed forward, backward, and side to side.
Bear Crawl
Crab Walk
Spiderman
-then
Shoulder int/ext rotations: https://youtu.be/mv8uJ6c0SDI
2×8

Major Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Close-Grip Bench
8×4 @60%
4×4 @65%
*+5%

GainCity:
Seal Rows
4×12
https://youtu.be/JIl8pvixHVA (video shows dumbbells, but use barbell instead. Elevate the bench so arms can be extended all the way. Each rep must “click” when it hits the bottom of the bench)
Single Arm DB Lateral Raise
4×20
Biceps Burnout
2xMAX Reps X5 dropsets
*Barbell loaded with 5 sets of plates to a weight that you cant curl more than 10. Each set will be completed by performing max reps at each set of weight, immediately stripping the bar and going again until the empty barbell is all that is left.

AFTERBURNER (optional):
5 Rounds
10 Pushups
10 Dips
*Complete 20 Double unders for every break, including between sets and at the end

It’s FFF! Last chance to earn your weekend Hooligans. Don’t disappoint your coaches or the legend^

Freedom WOD Classes

Warm Up: 10 Mins
2 Rounds
20 Banded Pull Aparts
8/side KB Bottoms Up Press
10 KBS
3 KB Jefferson Curls
Then: 2 Min / Side LAX Roll Posterior Shoulder

Strength: 12 Mins
3 Rounds on the 3:00
18 HSPU (if you have a HSPU then work kipping technique and balance, otherwise hardest -> easiet)
*Try to maintain 90 seconds of rest

Metcon : 18 Mins 
3 Rounds – 1 Min sprint intervals at each movement with 30 seconds of rest between stations
Ring Rows
Row For Cals
Dips
KBS (53/35)

Elite Competition Class

“Task Priority Fight Gone Bad”
3 Rounds:
30 Wallballs (20/14)
30 Box Jumps (24/20)
30 Sumo Deadlift High Pulls (95/65)
30 Shoulder to Overhead (95/65)
30/21 Calorie Row

Rest 2 Minutes

Strength/Stamina Work
On the 1:30 x 7 Rounds:
3 Dumbbell Hang Clean and Jerks (Left Arm)
3 Dumbbell Hang Clean and Jerks (Right Arm)
6 Alternating Dumbbell Power Snatches

Athletes build in weight through the 7 rounds. Each set must be completed unbroken.

Midline
20 Minute Erg Recovery Bike
On the 5:00 – 15 Weighted Hip Extensions + Max Effort L-Sit
On the 10:00 – 15 Weighted Hip Extensions + Max Effort L-Sit
On the 15:00 – 15 Weighted Hip Extensions + Max Effort L-Sit
On the 20:00 – 15 Weighted Hip Extensions + Max Effort L-Sit

Brother Bros Barbell Club 

Friday (Session Three)
A.
Every 90 seconds, for 6 minutes (4 sets):
Behind The Neck Press in Split x 5 reps

Build over the course of the 4 sets. The goal is to work on technique here, not maximal weight.

B.
Every 2 minutes, for 18 minutes (9 sets):
Clean High Pull + Hang Clean + Jerk

*Set 1 = 2 reps @ 70%
*Set 2 = 2 reps @ 75%
*Sets 3-4 = 1 rep @ 80%
*Sets 5-7 = 1 rep @ 85%
*Sets 8-9 = 1 rep @ 90%

C.
In 18 minutes, establish a 1-RM Enderton Front Squat Complex

(Take the bar out of the rack. The Enderton Front Squat complex consists of 3 reps in total: 1st rep = 3 second pause at the bottom, 2nd rep = double bounce, 3rd rep = regular front squat. These 3 reps = 1 rep of the complex)

D.
Three sets of:
Bench Press x 10 reps
Prone Plank x 60 seconds
Rest 60 seconds

Build in weight as you go for the Bench Press.

Performance Power Train

Friday, January 11th, 2019
Preflight: Change in dynamic today with Jump squats for the main event

JetFuel:
Row 500
Row 250
2xrow 100 FaST
-mash

Major Lift: Red: Deadlift
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Jump Squats/Bandy Deadlifts
-Jump Squats
10×5 @25%
**These are power squats. DO NOT go to full parallel**
**Reset for each rep. Jump MAX HEIGHT**
Today’s work is about bar velocity and power production from the top half of the squat.

-Bandy Deads
7×2 @60%

GainCity:
-100 Empty Barbell walking lunges
-Sled drag
4x100m

Afterburner:
Row 1k AFAP
————————————————-
SABADO GIGANTE
10 Squat
2 Tire Flip
10 Floor Press
12 Slam Ball
8 Squat
4 Tire Flips
8 Floor Press
14 Slam Ball
6 Squat
6 Tire Flips
6 Floor Press
16 Slam Ball
4 Squat
8 Tire Flip
4 Floor Press
18 Slam Ball
2 Squat
10 Tire Flip
2 Floor Press
20 Slam Ball
**Each set of squat or bench, AHAP