Marie will be returning to coaching today for the 6:20 class! Welcome back MoMo!
Freedom WOD Classes
Warm Up: 8 mins
200 M Run
10 KB RDL
10 KBS
10 Strict Knee Raise
200 M Run
Then: 3 Minute T-Spine Roll
Strength: 15 mins
5 Rounds on the 2:00 ~ 78% of 1RM Snatch
Snatch Complex
2 Hang Power Snatch + 2 Squat Snatch + 1 OHS
Metcon: 22 Min Cap
2 Rounds For Time:
800 M Run
40 Alt. DB Snatch (50/35)
25 T2B
Elite Competition Class
Pausing Power Clean
On the 1:30 x 5:
1 Pausing Power Clean
1 Power Clean
*2 Second Pause at Knee
*2 Second Pause in Catch
Set 1: 60%
Set 2: 63%
Set 3: 66%
Set 4: 69%
Set 5: 72%
STIMULUS
- Working through 5 sets of this 2-rep power clean complex
- There are two pauses on the first rep, with no pauses on the second rep
- The Pauses: 2 Seconds at the Knee & 2 Seconds in the Catch
- Click Here For Demo Video
- The two reps do not need to be completed ‘touch and go’ – you can drop after the first pausing rep
- Percentages are based on your 1RM Power Clean
- Rounds begin on the 0:00 – 1:30 – 3:00 – 4:30 – 6:00
Conditioning
“Zoolander”
3 Rounds:
100 Double Unders
20 Barbell Facing Burpees
10 Power Cleans
Round 1: 185/135
Round 2: 225/155
Round 3: 245/165
STIMULUS
- Our barbell weight increases every round in this 3-round conditioning piece
- Choose weights that allow you to complete the 10 reps around the following time frames:
- First Bar: 1:30 (1 Rep Every 9 Seconds)
- Second Bar: 2 Minutes (1 Rep Every 12 Seconds)
- Third Bar: 2:30 (1 Rep Every 15 Seconds)
- The barbell weights are likley be performed as singles across the board
- Use one barbell and change out the weight as you go
- Choose a double under variation that you are capable of completing at least 75+ unbroken reps when fresh
- For the bar facing burpees, you can step or jump out of the burpee, but must take off and land with two feet when jumping over the bar
Odd-Object Conditioning
On the Minute x 6:
4 Box Jump Overs (40″/30″)
Max Single Arm Hang Kettlebell Snatches (53/35)
Performance Power Training
Tuesday, January 7th, 2020
Brief: Everybody squats today, then another nasty burner today. The legs are gonna be pissed.
Jet Fuel: 200m Run
-then
10 Kossack Squats
10 Pole Squats
-then
Find max height:
Kneeling squat jump → Box jump
https://youtu.be/M6pUm3gdViE
Major Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu:
Deadlift Block Pulls (2 inches)
Max 3
Amrap @80%
**Raise barbell off the ground 2 inches so it’s higher**
**Compare to Dec 10th**
GainCity:
3×20 Dimmel Deadlifts https://youtu.be/UWTSNmulwJM
3×12 Sumo Goblet Squats
Hip circle party
AfterBurner:
21-18-15-12-9-6-3
Calorie Bike
*20 Jumping Lunges (total) after every set. Finish with bike.
**Some people can’t jump and lunge. Just have them lunge in place. Scale the reps down to 16 or 14 if needed for some
people.
**This is a fast, gross, leg burner. It should be puky and fast