Barbells & Badges has officially moved to March 14th. Get your teams together or let Kody and Kyle know if you plan on volunteering. Thanks Hooligans!
Freedom WOD Classes
Warm Up: 6 mins
10 Cal Bike or Row
10 Clean & Split Jerks
10 Cal Bike or Row
2:00 Hip & Ankle Opener
Strength: 18 mins
Split Jerk Technique: 5 Mins
5 Rounds on the 2:00
2 Hang Power Cleans + 2 Squat Cleans + 2 Split Jerks
~75% 1 RM
Mobility:
2:00 / Side Roll Traps
Metcon: 16 Mins
16 Min EMOM
Min 1: Bike Cals (12/9)
Min 2: 8 Power Cleans (155/105)
Min 3: Row Cals (12/9)
Min 4: Rest
Elite Competition Class
Conditioning
“Tri Sprint Intervals”
5 Rounds:
AMRAP 4:
30/20 Calorie Row
20/14 Calorie Assault Bike
AMRAP 10 Meter Shuttles
4 Minutes Rest Between Rounds.
STIMULUS
-With a good amount of rest built in, we’re looking to bring the intensity in these short and simple intervals
-In the 4-minute windows, you’ll complete the listed number of calories on the rower and bike before moving on to the scored station, the 10 meter shuttle runs
-For the shuttle runs, sets cones 10 meters apart
-Every time one point of your body touches beyond the cone, count 1 rep
-Record total shuttle runs for each of the 5 rounds, with you final score being the lowest number of all the rounds
-We want around 1 minute at the shuttle run station, so adjust the machine calories as needed or cap the row and bike at 3 minutes
STRATEGY
-With the score being the lowest shuttle run total of the 5 rounds, we’re aiming for intelligent intensity
-The goal is to stay within a 2-3 shuttle run range for each round
-Come out at a strong pace from the beginning, but one that you see yourself being able to repeat in rounds 4 and 5 of the workout
Odd-Object Conditioning (A)
4 Giant Sets:
50′ Yoke Carry
4 Sandbag Cleans Over Yoke (150/100)
50′ Yoke Carry
Rest as needed between sets.
STIMULUS
-In the 1st part of 2 Odd-Object Conditioning pieces, we’ll utilize a Yoke and a Strongman Style Sandbag
-It is your choice on what weights to use for the Yoke on each round
-Choose heavier loads, but weights that allow you to complete the 50 feet unbroken each time
-Set the upright of the Yoke to whatever height you typically use for the carry (around chest height) and that will be the height you will have to get the sandbag over
-You can go under the Yoke upright instead of around it or over it to complete the next sandbag clean
-Move with a purpose during the 3 stations and rest 2 minutes after each rounds
-See below for Video Demonstrations of each movement:
-Yoke Carry: Video
-Sandbag Clean Over Yoke: Video
SUBS
Yoke Carry
-50′ Back Rack Barbell Carry
-100′ Double Dumbbell Farmers Carry
Odd-Object Conditioning (B)
4 Giant Sets:
21 Banded Russian Kettlebell Swings
7 Renegade Rows
Rest as needed between sets.
STIMULUS
-Finishing out the day with some Banded Russian Kettlebell Swings and Renegade Rows
-Adjust the band tension and/or kettlebell weight on the Banded Swings in order to complete the 21 reps in 1-2 sets
each round
-1 Renegade Row = Push-up + Right Arm Row + Left Arm Row
-Choose dumbbell weights here that are challenging, but weights that allows you to complete the 7 reps straight each round
-You can increase weights or tension as you go or stay at the same challenging loads across
-Rest as needed between rounds
MOVEMENT VIDEOS
Performance Power Training
Tuesday, January 21st, 2020
Pre-Flight: Deads today. Then everyone gets some stability work with reverse lunges+knee raises. When that’s done its and LBA (Lower body assault) with tabata squats and shuttle sprints.
Jet Fuel:
High Knees
Butt Kickers
Toy Soldiers
Side Shuffles/Burpees:
*Have people line up facing you in their universal athletic position. On your que, point left or right or down. They must follow your lead and shuffle in the direction you point to. Don’t say anything. They need to keep their heads up and pay attention to your visual ques. Change the direction any time you want. When you point down, they must do an athletic burpee and then shuffle in place until you point to another direction. Have them go for about 20 seconds and to this 3-4 times.
Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Banded Deadlift from 2” deficit
Max 3
1xAMRAP @80% vs band
1xAMRAP @70% no band
*Stand on a mat or a plate that makes a 2” height difference from the floor, then band the deadlift. Looking for 5-8 reps on the 80%, then 10-15ish on the 70% without bands
**Compare to max 5 December 24th**
GainCity: 4x
10 BB Reverse Lunge with knee raise, Heavy (5 each)
-Here’s a sweet demo video in a smith machine https://youtu.be/E5QBMcjbbAE
8 GHR https://youtu.be/z15C9UZUbss These can be scaled by putting a band around the GHD and around your shoulders for assistance, or do them on the floor and have a partner hold your ankles.
Afterburner: Double Tabata:
Air Squats
Shuttle Run (5m, 10m, 5m)
*Alternate movements, and go for 8 mins.
*If people finish the shuttle run in less than 20 seconds, they get extra rest. If people cannot finish the shuttle run in 20 seconds, scale it to 5m/10m. If you have the available equipment, place objects at the turn arounds for the shuttle sprints that they have to pick up and put back i.e. whiteboard erasers, markers, cones, etc.
