Freedom WOD Classes

Warm Up: 6 mins
2 Rounds Bottom to Bottom Air Squats
Then Roll Glutes 2 Min / Side

Deload Strength: 10 mins
3×10 / Leg
DB Suitcase Bulgarian Split SQ

Mobility: 6 Mins
Leg / Hip Stretches

Partner Metcon: 20 Min Cap
For Time:
10 Back Squat (225/155) – from rack
10 Sit Ups
20 Back Squat (185/135)
20 Sit Ups
40 Back Squat (135/95)
40 Sit Ups
80 Back Squat (95/65)
80 Sit Ups
*Alternate as needed but split reps 50/50

Elite Competition Class

Silverback Primer
3 Sets Not For Time:
7 Tempo Kettlebell Deadlifts
7 Seated Box Jumps
:30 Second Pole Prying

Front Squat Waves (Week #2 of 3)

On the Minute x 9:
On the 0: 1 Front Squat @ 81%
On the 1: 1 Front Squat @ 84%
On the 2: 1 Front Squat @ 87%

On the 3: 1 Front Squat @ 84%
On the 4: 1 Front Squat @ 87%
On the 5: 1 Front Squat @ 90%

On the 6: 1 Front Squat @ 87%
On the 7: 1 Front Squat @ 90%
On the 8: 1 Front Squat @ 93%

STIMULUS

• This is the 2nd week of a 3 week incremental build in percentages on front squats waves
• We’re building 3% across all lifts from last week
• Percentages are based off your 1RM Front Squat
• 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

Conditioning
“Blue Steel”
3 Rounds:
7 Squat Snatches (95/65)
7 Toes to Bar
7 Box Jump Overs (24/20)

50/35 Calorie Bike Erg

3 Rounds:
7 Squat Snatches (95/65)
7 Toes to Bar
7 Box Jump Overs (24/20)

50/35 Calorie Bike Erg

3 Rounds:
7 Squat Snatches (95/65)
7 Toes to Bar
7 Box Jump Overs (24/20)

STRATEGY

Squat Snatches

• Lighter load for the movement, but the most demanding of the three inside the triplet
• We are aiming for large sets here (if not unbroken), to avoid chasing the barbell
• Pushing for larger sets here, and pacing our box jump overs a bit, can allow us to move through the triplet effectively

Toes to Bar and Box Jump Overs

• The gymnastics of the triplet
• Aim for straight and smooth sets on the toes to bar
• Use the box jumps as the pacer. THis is a movement that we can push and bring our met-con high, or we can pace, and recover for the following squat snatches,

Bike Erg

• Expect to spend around 2:30-4:00 minutes on the bike for the 50/35 Calories
• The main goal here is to make the second bike the same speed, if not faster, than the opening bike
• If we’re able to do that – there’s a great chance we paced it out effectively

Row Conditioning
On the 0:00… 15/12 Calorie Row
On the 1:00… 15/12 Calorie Row
On the 2:00… 15/12 Calorie Row
Rest 1:00
On the 4:00… 25/18 Calorie Row
On the 6:00… 25/18 Calorie Row
On the 8:00… 25/18 Calorie Row
Rest 1:00
On the 10:00… 15/12 Calorie Row
On the 11:00… 15/12 Calorie Row
On the 12:00… 15/12 Calorie Row

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

Followed by…

Every 90 seconds, for 4:30 (3 sets):
Press in Split Jerk Position x 5 reps

Build over the course of the 3 sets.

B.
Every 2 minutes, for 14 minutes (7 sets):
Clean + Clean & Jerk

*Set 1 = 1 rep @ 75% of 1-RM Clean & Jerk
*Set 2 = 1 rep @ 80% of 1-RM Clean & Jerk
*Set 3 = 1 rep @ 85% of 1-RM Clean & Jerk
*Sets 4-5 = 1 rep @ 90% of 1-RM Clean & Jerk
*Sets 6-7 = 1 rep @ 80-85% of 1-RM Clean & Jerk

C.
Every 2:30, for 15 minutes (6 sets):
Front Squat

*Set 1 = 3 reps @ 75%
*Set 2 = 2 reps @ 85%
*Set 3 = 1 rep @ 92%
*Set 4 = 1 rep @ 97%
*Sets 5-6 = 1 rep @ 101%+

The goal is to find a 1-RM Front Squat today.

D.
Three sets of:
V-Ups x 45 seconds
Rest 30 seconds
Seated Single-Arm Dumbbell Press x 8 reps each arm
Rest 30 seconds

Performance Power Training

Friday, January 17th, 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 @50%
5×5 @55%
Speed Squat
7×1 @65%

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:
IN THE SAME MINUTE
8 Cal Row
5 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