Congratulations To Bill Cliff And His Wife. There amazing new addition was born on Friday 10/12/20! We are still waiting on more details boy or girl and name. But we will keep everyone updated as we hear!
Freedom WOD Classes
Warm Up: 5 Mins
2 Rounds
200 M Row, 500 m Bike
10 Steps /Direction X-Band Walks
10 Push Press
Mobility:
Perform mobility between strength sets
Strength: 15-18 Mins
Back Squat **90% + 20 LBS** of your 1RM to calculate load
65% X 5
75% X 5
85% X 5+
When you see 5+, 3+, or 1+, that means you do the max reps you can manage with
that weight, with the goal of setting a rep record in each workout.
Home WOD: 15 Min
“19.1”
15 Min ARMAP
19 Wall Balls 20/14
19 Cal Row, Bike or Ski
Metcon: 15 Min
“19.1”
5 Min ARMAP
19 Wall Balls 20/14
19 Cal Row, Bike or Ski
Elite Competition Class
Gymnastics Conditioning
7 Min AMRAP
1 Pausing Strict HSPU
1 Strict HSPU
1 Kipping HSPU
10 Alternating Pistols
2 Pausing Strict HSPU
2 Strict HSPU
2 Kipping HSPU
10 Alternating Pistols
3 Pausing Strict HSPU
3 Strict HSPU
3 Kipping HSPU
10 Alternating Pistols
Add 1 rep to each HSPU movement until time cap. Pistols stay fixed at 10
Pausing Front Squat Complex
5 sets
1 Pausing front squat 3 sec in bottom
1 Front Squat
set 1: 60%
set 2: 63%
set 3: 66%
set 4: 69%
set 5: 72%
Pausing Pus hPress Complex
5 sets
1 Pausing Push Press 3 sec in dip
1 Push Press
Set 1: 50%
Set 2: 55%
Set 3: 60%
Set 4: 60 -65%
Set 5: 60-70%
Squat Clean Thruster
on the Min x 10
1 Squat Clean Thruster
Set 1: 60%
Set 2-10: build to a heavy single for the day
Down To Earth
7 Rounds
200 M Run
7 Thrusters
7 Bar Facing Burpees
Brother Bro’s Barbell Club
Monday (Session One)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: 10 Air Squats + 5 Inchworm Pushups + 3 Burpees
2 Rounds: 10 Jumping Lunges + 5 Pull ups
With empty bar:
5 Deadlift, 5 Press In Split, 3 Front Squats
5 Muscle Cleans, 3 Front Squat
5 Power Cleans, 3 Front Squats
3 Press In Split, 3 Squat Cleans
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press In Clean (Sots Press) x 5 reps
Followed by…
Every minute, on the minute, for 3 minutes (3 sets):
Press in Split Jerk Position x 5 reps
Build over the course of the 3 sets.
B.
Every 2 minutes, for 10 minutes (5 sets):
(Clean Pull + Clean Pull + Clean & Jerk) x 1 rep
*Sets 1-2 = @ 75% of 1-RM Clean & Jerk
*Sets 3-4 = @ 80% of 1-RM Clean & Jerk
*Set 5 = @ 85% of 1-RM Clean & Jerk
At the 11 minute mark begin…
Every 2 minutes, for 4 minutes (2 sets):
(Clean + Front Squat + Jerk) x 1 rep @ 90% of 1-RM Clean & Jerk
C.
Every 90 seconds, for 9 minutes (6 sets):
Power Snatch
*Sets 1-2 = 2 reps @ 75%
*Sets 3-4 = 2 reps @ 80%
*Sets 5-6 = 1 rep @ 85%
D.
Every 2:30, for 12:30 (5 sets):
Back Squat
*Set 1 = 4 reps @ 75%
*Set 2 = 6 reps @ 70%
*Set 3 = 4 reps @ 80%
*Set 4 = 6 reps @ 75%
*Set 5 = MAX repetitions at 85%
*Note: Set 5 – Load up 85% and perform as many reps as possible! Try to beat your score on set 5 from your week 3 score (Week of Sept 21-27).
E.
Three sets of:
Pull-Ups x 8 reps
Hollow Rock x 45 seconds
Rest as needed
Performance Power Training
Monday, OCT 19th, 2020 Pre-Flight: Close-Grip and Comp Grip Bench today for Wht/Blu. Red, bench as always. No matter what tier you’re on, train with purpose. As always, on dynamic effort days, pay particular attention to setup and technique. Move the bar off your chest AS FAST AS POSSIBLE. If we’re just going through the motions, what’s the point? Get the most out of your training. Jet Fuel: 1 min Burpees 3x 8 Shoulder Prehab 8 DB Curls (lightweight) 8 DB Kickbacks (lightweight) -Mash Major, Lift: Red: Bench Press -then 2xmax reps @80% of the heaviest set of the day Wht/Blu: Close Grip-Comp Grip Bench Close-Grip 6x4 @55% Competition Grip 5x3 @60% **Close-grip should be just outside shoulders. Hands should not be so close that they touch the chest. GainCity: -Single Arm DB Rows 4x12 (each) AHAP -Superset 3x 12 BB Curls AHAP 20 Bandy Curls -Superset 3x 12 BB Skull Crushers AHAP 20 Bandy Tricep Pushdowns Afterburner: 10min AMRAP: 3 Pullups 5 Pushups 7 Situps **Yes pullups are always strict unless told otherwise** **Scale as needed. Scale pullups to jumping with controlled negative. Scale pushups by elevating. No knee pushups**