Freedom WOD Classes

Warm Up: 6 mins
2:00 PVC ROM
250 M Row
10 Clean & Jerks
2:00 Hip & Ankle Opener

Strength: 18 mins
3×15 on the 3:00
Unbroken Back Squats (53%)

Core: 5 Min AMRAP
25 Sit Ups
:30 Flutter Kicks

Metcon: 14 Min Cap
15 Min EMOM
Min 1: 8-10 Bench Press (155/105 or 60%)
Min 2: 14 Alternating DB Step Ups (50/35 – 1 DB / athlete)
Min 3: Plank Hold

Elite Competition Class

Silverback Primer
3 Sets Not For Time:
7 Tempo Kettlebell Deadlifts
7 Seated Box Jumps
:30 Second Pole Prying
Iteration #1 of 3 of this Friday primer. Set the baseline today.

Front Squat Waves (Week #1 of 3)

On the Minute x 9:
On the 0: 1 Front Squat @ 78%
On the 1: 1 Front Squat @ 81%
On the 2: 1 Front Squat @ 84%

On the 3: 1 Front Squat @ 81%
On the 4: 1 Front Squat @ 84%
On the 5: 1 Front Squat @ 87%

On the 6: 1 Front Squat @ 84%
On the 7: 1 Front Squat @ 87%
On the 8: 1 Front Squat @ 90%

STIMULUS

• This is the first of 3 weeks of a incremental build in percentages on front squats waves
• Each set will start on the top of the minute
• Have your extra plates nearby beforehand, as you’ll have less than 60 seconds to change out weights between sets
• Percentages are based off your 1RM Front Squat

Conditioning
“Marston”
AMRAP 20:
1 Deadlift (405/285)
10 Toes to Bar
15 Bar Facing Burpees

STIMULUS

• The big thing that sticks out on paper in this workout is the single heavy deadlift to start each round
• This should be a weight that is a little scary and very challenging, but one that allows you to move well without failing any reps
• The goal is not to go prescribed here, rather it is to lift something outside your comfort zone that is heavy for a single rep
• Choose a toes to bar variation that you are capable of completing 20+ reps unbroken when fresh
• You can step or jump out of the burpee, but must takeoff and land with both feet over the bar

Row Conditioning
On the 1:30 x 10 Sets:
300/275 Meter Row

STIMULUS

• We’ll track all 10 split times, with the score for the day being the slowest round
• That being said, pick a strong pace that you see yourself sticking to throughout the workout

Brother Bros Barbell Club

Friday (Session Three)
A.
Every 90 seconds, for 4:30 (3 sets):
Press in Clean (Sots Press) x 5 reps

Build over the course of the 3 sets

Every 90 seconds, for 4:30 (3 sets):
Tall Jerk x 3 reps

Build over the course of the 3 sets. This is a warmup / positional exercise, the focus is not on heavy weight.

B.
Every 90 seconds, for 15 minutes (10 sets):
Clean & Jerk with a 2 second pause in catch x 1 rep @ 85%

*Only pause for 2 seconds in the catch of your jerk (Not your clean).

C.
Every 2:30, for 12:30 (5 sets)
Front Squat

*Set 1 = 5 reps @ 75%
*Set 2 = 4 reps @ 80-85%
*Set 3 = 3 reps @ 85-90%
*Sets 4-5 = 2 reps @ 90-95%

D.
Three sets of:
Situps x 45 seconds
Rest 30 seconds
Seated Single-Arm Dumbbell Press x 10 reps each arm
Rest 30 seconds

Performance Power Training

Friday, January 10th, 2020

Brief: Red gets the deads, wht blu work tempo and speed work. Then everyone suffers through a simple, not easy combo of rowing and burpees

Jet Fuel: Fast feet drills
https://youtu.be/mX00T4uuPtI
10 pole squats

Major Lift: Red: Deadlift
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Tempo Deadlift/Speed Squat
Deadlift
*All sets all reps, 5 count lower, up fast
5×5 @45%
5×5 @50%

Speed Squat
7×1 @60%
GainCity:
4x
20 Hip thrusts (banded) https://youtu.be/0O872IBsTwA Attach a band to the rig and around your waist.
100m Reverse Sled Drag

Afterburner:
10 min EMOM:
20 Cal Row
15 Burpee over rower
**This is gross and it sucks. Most people will not be able to maintain this. Scale the reps and cals as needed to get about 15 seconds rest