Barbells & Badges will most likely be moving to Saturday March 14th. Stay tuned and we’ll let everyone know when we confirm the new date!
Freedom WOD Classes
Warm Up: 6 Mins
Plate Warm Up
Then 10 / Side Alt. DB Curls
*Why? Because its been awhile, and why not!
Interval Deload: 10 Mins
Bike or Row at a Moderate Pace for 10 Mins
Mobility: 8 Mins
2:00 / Side Roll Traps
2:00 / Side Roll Hip Flexors
Metcon: 16 Min Cap
10 Rounds For Time:
4 / Side DB Hang C&J (50/35)
4 HSPU
8 Box Jumps (24/20)
Elite Competition Class
Silverback Primer
3 Sets Not For Time:
7 Kettlebell Turkish Sit-ups
:20 Dual Kettlebell Split Stance Iso Hold (Left)
:20 Supinated Grip Dead Hang
:20 Dual Kettlebell Split Stance Iso Hold (Right)
Jerk Drive
4 Sets of the Complex:
1 Pausing Drive + 2 Regular Drives
Set 1: 80% of 1RM Jerk
Set 2: 84% of 1RM Jerk
Set 3: 88% of 1RM Jerk
Set 4: 90% of 1RM Jerk
STIMULUS
-These 3 barbell reps come from the rack and are meant to be completed without dropping the bar
-Pause for 2 seconds in the dip of the Pausing Jerk Drive
–Click Here For a Video Demo
-Rest as needed between sets to maintain quality
MOVEMENT FOCUS
-The purpose of the Jerk Drive is to train aggressive extension with the legs to launch the bar off the shoulder
-Just like the Pausing Push Press, we also want to maintain a balanced and vertical dip position
Pausing Push press
4 Sets of the Complex:
1 Pausing Push Press + 1 Push Press
1 Pausing Push Press + 1 Push Press
Set 1: 60% of 1RM Jerk
Set 2: 65% of 1RM Jerk
Sets 3-4: 70% of 1RM Jerk
STIMULUS
-Working through 4 sets of 4 unbroken barbell reps in this overhead complex
-The barbell comes from the rack and percentages are based off your 1RM Jerk
-Pause 2 seconds in the dip of the Pausing Push Press
-There is no pause in the regular Push Press
–Click Here to see a video demo of this complex
-Rest as needed between sets
Conditioning
“Four Loko”
On the 4:00 x 5 Rounds:
20/15 Calorie Row
40 Double Unders
7 Front Squats (225/155)
STIMULUS
-Working through 5 rounds of this interval workout
-You’ll complete the 3 movements as quickly as possible and rest until the next 4 minute window begins
-Rounds begin on the 0-4-8-12-16
-Your score is the slowest score of the 5 rounds
-We want rest today in order to keep the intensity on the higher side, so cap each round at 3 minutes, or 1 minute per movement
Odd-Object Conditioning
3 Rounds:
9 D-Ball Cleans
50′ D-Ball Carry (Facing Forward)
50′ D-Ball Carry (Facing Backwards)
12 D-Ball Squats
50′ D-Ball Carry (Facing Forward)
50′ D-Ball Carry (Facing Backwards)
Pounds: 150/100
STIMULUS
-This odd-object conditioning piece is to be completed for time
-Choose a moderately heavy weight that allows you to complete the 50-ft. carries unbroken and squats in 1-2 sets
-Alternate shoulders on each rep of the cleans
-The carries and squats should be completed “bear hug” style, where the ball rests around belly height
Brother Bros Barbell Club
Wednesday (Session Two)
A.
Every 2 minutes, for 10 minutes (5 sets):
Power Snatch with a 2 second pause at knee x 2 reps
*Set 1 = @ 70%
*Sets 2-3 = @ 75%
*Sets 4-5 = @ 80-85%
B.
Every 90 seconds, for 9 minutes (6 sets):
Power Clean with a 3 second pause at knee x 1 rep
*Set 1 = @ 75%
*Sets 2-3 = @ 80%
*Sets 4-6 = @ 85%
C.
In 17 minutes, build to a 1-RM Split Jerk
D.
Every 2:30, for 10 minutes (4 sets):
Deadlift x 4 reps @ 80-90% of your 4-RM Deadlift weight
*Start the sets at 80% of your 4-RM Deadlift and go up if you’re confident you can do 85-90%.
E.
Two sets of:
Barbell Lunges x 5 reps each leg
DB Shoulder Lateral Raises x 20 reps
Rest 45 seconds
Performance Power Training
Wednesday, January 15th, 2020
Active Rest Day
30 mins Running Clock:
30 Calorie Bike
300m Run
-OR-
HUMPDAY PUMPDAY!!
20 min AMRAP
100m Farmer Carry
20 Single Arm KB Swing (alternating, 10 each)
20 KB Floor Press
-then
4x
15 Hammer Curls
15 Tricep Kickbacks (each)
30 Bandy Overhead ext
10 Front raise/10 lateral raise
