The First Barbells & Badges workout will be released this week! Throwback to regionals!

Freedom WOD Classes

Warm Up: 8 Mins
2 Rounds:
:30 Hollow Rock
10 Pendlay Rows
10 V-Ups
200 M Row / .3 Bike

Row Interval: 10 Mins
With a Partner:
2K Row – Alternate every 200-250 M

Mobility: 6 Mins
LAX Roll Glutes or Quads – 3 Min / Side

Metcon: 15 Mins
15 Min EMOM
Min 1: 12/9 Cal Row
Min 2: 12 T2B
Min 3: 16 Back Rack Lunges (95/65 – 8/leg)

Elite Competition Class

De-Load Week

Conditioning
“Buckle Up”
AMRAP 5:
200’ Walking Lunge (No Weight)
35 AbMat Sit-ups
Max Calorie Row

Rest 5 Minutes

AMRAP 5:
100’ Double Dumbbell Hang Walking Lunge (50’s/35’s)
50 AbMat Sit-ups
Max Calorie Row

Rest 5 Minutes

AMRAP 5:
200’ Walking Lunge (No Weight)
50 AbMat Sit-ups
Max Calorie Row

STIMULUS
-Working for 5 minutes and resting for 5 in these 3 fast-paced intervals
-You’ll complete all the reps of lunging and abmat sit-ups before moving on to the scored portion of each AMRAP – the max calorie rows
-Your score is the sum total of the 3 max calorie rows
-We’re looking to have at least 1 minute on the rower each round, so adjust reps or cap your first two movements at 4 minutes if needed
Walking Lunges:
-The first and last intervals are completed with no weight at all
-The middle interval is completed with a two dumbbells, at a weight that allows you to complete the entire 100 feet without stopping
-Hold the dumbbells at the hang during the weighted lunge
-On each style of lunge, make sure the back knee touches the ground and that the hips reach full extension between steps

STRATEGY
-Any time there is a lot of rest built in, we’re looking to bring the intensity while we’re working
-There is no interference between the first two movements, so try to cruise through the lunges in order to get to the abmat as quickly as possible
-On the abmat sit-ups, move with a purpose, but focus on your breathing, as that will pay off on the rower
-This helps to balance out getting to the rower quickly and getting there under control and ready to put out a lot of power
-It is better to get to the machine a touch later and hold a high power output than it is to get there very quickly and crawl through your pulls
-Once you’re on the rower, focus on long and strong pulls
-When rowing for calories, how many strokes you complete doesn’t matter as much as the power of those strokes
-Pick a {Calories/Hour} number that you see yourself being able to hold until about 20 seconds left in the 5-minute window
-Knowing there is 5 minutes of rest to follow, find that extra gear with under 30 seconds to go and finish strong

Body Armor
Alternating On the Minute x 12 (3 Rounds):
Minute 1: 8 Barbell Romanian Deadlifts
Minute 2: 30% Max Strict Handstand Pushups
Minute 3: 20 GHD Sit-ups
Minute 4: 30% Max Strict Handstand Pushups

STIMULUS
-Training our midline and strict pressing strength in today’s Body Armor piece
-Complete the listed reps and then rest until the top of the next minute
-Romanian Deadlifts:
-Build in weight or stay the same across, but these should be completed without dropping each round
–Video
Strict Handstand Push-ups:
-Your percentage is based off your max set of strict handstand push-ups
-For Example: If your max set is 10, you’ll complete 3 reps within the minute
-These are ideally completed without breaking, but can be broken up as needed
GHD Sit-ups:
-Choose a number you can complete without having to stop
–Video

Brother Bros Barbell Club