Survival Of The Fitness
Freedom WOD Classes
Warm Up: 5 Mins
2 Rounds
10 Banded Pass Throughs
10 Floor Press
10 Barbell Curl
15 Banded “T” or Pull aparts
Then
5 mins of Mashing (mobility) Athletes Choice
Mobility:
Perform mobility between strength sets
Roll out Shoulders, Chest and Triceps
Strength: 12-15 Mins
Bench Press **90% + 5 LBS** of your 1RM to calculate load
70% X 3
80% X 3
90% X 3+
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: 16 Min Cap
4 Rounds
300 Meter Run
100 M Walking Lunges
Can sub a 500m row or 1000m bike if needed. Also, If needed modify to a 350m run and 50m walking lunges
Metcon: 16 Min Cap
4 Rounds
300 Meter Run
100 M Walking Lunges
Run the 400 M path. Then, after the stop sign on your way back, start your 100m walking lunges from Core Power Yoga, back to CFDNR. If needed modify to a 350m run and 50m walking lunges
Elite Competition Class
Handstand Walking
Alternating OTM x 10 (5 rounds)
:45 sec Row
“X” Distance handstand walk
Options 1: 50′ Handstand walk
Options 2: 25′ Handstand walk
Option 3: 1:00 Handstand walk practice
Strict Gymnastics – Strict HSPU
For time:
8 Unbroken sets of 35% of max strict HSPU
Knock On Wood
3 Rounds with a 20 min cap
10 Power Snatch 135/95
20 Box Jump Overs 24/20
30 C-2-B Pull Up
40/30 Cal Row
Power Snatch Waves
12 Sets of 1
Rest as needed between sets
Set 1: 76%
Set 2: 79%
Set 3: 82%
Set 4: 79%
Set 5: 82%
Set 6: 85%
Set 7: 82%
Set 8: 85%
Set 9: 88%
Sets 10-12: 85%
Brother Bro’s Barbell Club
Friday (Session Three)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: 3 Inchworm Pushups + 6 Burpees + 9 Air Squats + 12 Lunges
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Snatch
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 6 minutes (4 sets):
3 Position Snatch x 1 rep
Build over the course of the four sets.
This is meant to be warmup / positional exercise, not meant to go “heavy” on it.
B.
Every 2 minutes, for 16 minutes (8 sets):
Snatch
*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 86%
*Set 4 = 1 rep @ 92%
*Set 5 = 1 rep @ 97%
*Sets 6-8 = 1 rep @ 101%+
The goal today is to find a 1-RM Snatch.
C.
Every minute, on the minute, for 5 minutes (5 sets):
Slow Pull Power Clean + Power Jerk x 1 rep
*Set 1 = @ 80% of 1-RM Power Clean
*Sets 2-3 = @ 84% of 1-RM Power Clean
*Sets 4-5 = @ 87-90% of 1-RM Power Clean
D.
Every 2:30, for 12:30 (5 sets):
Front Squat
*Sets 1-2 = 3 reps @ 85%
*Sets 3-4= 4 reps @ 80%
*Set 5 = MAX repetitions at 82.5%
*Note: Set 5 – Load up 82.5% and perform as many reps as possible!
E.
Every 3 minutes, for 12 minutes (4 sets):
Bench Press x 10 reps @ 90-95% of 10-RM Bench Press
*Note: If you don’t know your 10-RM Bench Press, establish that today instead of doing these sets.
Performance Power Training
Friday, Oct 2nd, 2020
Pre-Flight: Just a standard day of squats n deads, until the afterburner, which will make you puke.
Jet Fuel:
500m Row
3x
10 Wallball
10 Jumping Lunges
-mash
Major, Lift: Red: Deadlift
-then 2xAMRAP @80% of the days heaviest set
Wht/Blu: Squats N Deads
Squat
10×3 @50%
Deadlift
7×2@60%
GainCity:
-KB Swing
100 in as few sets as possible
**Heavy. If you get more than 25 without breaking, its too light**
-Low Box DB Stepups
3×10 (each)
Afterburner:
3x
AS Fast as Possible!!
250m Row
Max reps Thruster (135/95)
**rest 3 mins between rounds**
