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Freedom WOD Classes

Warm Up: 8 Mins
2 Rounds
5 Burpee Plate Over Head
8 Banded Pass Throughs
8 Banded Front Raises
8 Banded Lat Press Downs
5 Dragon Flags or Anchor Point T-2-B

Strength: 15 mins
Strict Press
2 Rep Max
2 Reps @ 95% 2RM
2 Reps @ 90% 2RM
Then:
Core
4 Rounds
20 Sec Straight Leg Hip Lift
20 Sec Hollow Body Mountain Climber
20 Sec Reverse Crunch
20 Sec Rest

Metcon: 12 mins cap
3 Rounds With a 12 min cap
14 S-2-OH 115/75
24 Pull ups
24 Kettlebell or DB snatch, each arm, 53/35

Note: Kettlebell snatch – Reps will be split evenly between arms, with one half of reps being done on the right side before doing the other. The KB can be swung between the legs and is not required to touch the ground on each rep. Lockout overhead with hips, knees open and the torso vertical is required.

Elite Competition Class

Deload Week
Two updates as we look towards Monday:
1. Monday marks the first day of our 2020 Training Season, kicking off “Silverback”. Click HERE for cycle details.
2. Tracks will be re-named… “Games Prep”, and “Open Prep”. Click HERE for details.

Power Clean Technique
On the 1:30 x 7 Sets:
30 Double-Unders
3-Position Power Clean*

*3-Position Clean:
1 High Hang Power Clean (high thigh)
1 Hang Power Clean (knees)
1 Power Clean (floor)

Conditioning
“Power Bar”
AMRAP 12:
9 Strict Pull-Ups
12 Hang Power Cleans (135/95)
9 Strict Handstand Pushups
21 Deadlifts (135/95)

Brother Bros Barbell Club 

Friday (Session Three)
A.
Every 90 seconds, for 6 minutes (4 sets):
3-Position Snatch x 1 rep

(Perform a Hip Snatch, followed by a Snatch from the knee, followed by a Snatch from the ground) Build over the course of the 4 sets. Use this as a warm-up exercise.

B.
Every 2 minutes, for 14 minutes (7 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 6-7 = 1 rep @ 101%+

The goal today is to find a 1-RM Snatch.

C.
Every 2:30, for 20 minutes (8 sets):
Clean & Jerk

*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 Clean & Jerk.

D.
Three sets of:
Push-Ups x 60 seconds
Pull-Ups x 30 seconds
Rest 60 seconds

Performance Power Training

Friday, November 15th, 2019

Jet Fuel:
Row warmup:
In Partners,
3x250m row each.
Start easy, and increase speed each 250m. While partner rows, stretch.
*Mash

Major Lift: Red: Deadlift
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Speed Squats/Speed Deadlifts
Speedy Squats
5×3 @55%
5×3 @60%
Speedy Deadlifts
7×2 @60%

GainCity:
3x
1 min Max KB Swings (eye level) AHAP
100m Backwards Sled Drag AHAP
50 Toes 2 Bar

Afterburner:
20-15-10-5
High Box Jump
-3 Hang Power Snatch AHAP between each set, workout begins and ends with hang power snatch.
-then Immediately
250m Sprint Row (one time AFAP)
*If peeps can jump higher than 30” have them go higher.
*Short, Fast and intense wod.