Guess What Day It Is?…. Flex Friday!
Freedom WOD Classes
Warm Up: 5 Mins
3 Rounds
8 Push Ups with 2 Sec Pause at bottom
12 Barbell Bicep Curls
12 Bench or Floor Press
12 Banded Pull Aparts
Mobility:
Perform mobility between strength sets
Strength: 15 Mins
Bench Press **90% + 10 LBS** of your 1RM to calculate load
75% X 5
85% X 3
95% X 1+
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 Cap
10 Min AMRAP
1 Burpee Box Jump Overs 24/20
1 Dips
2 Burpee Box Jump Overs 24/20
2 Dips
3 Burpee Box Jump Overs 24/20
3 Dips
Etc.
Rest 3 minutes
2 min AMRAP
Floor Press 135/95
Metcon: 15 Min Cap
10 Min AMRAP
1 Burpee Box Jump Overs 24/20
1 Dips
2 Burpee Box Jump Overs 24/20
2 Dips
3 Burpee Box Jump Overs 24/20
3 Dips
Etc.
Rest 3 minutes
2 min AMRAP
Floor Press 135/95
Elite Competition Class
TBA
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 Lunges + 12 Air Squats
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Snatch
4 Snatch
*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):
Snatch Press from Receiving x 5 reps
Build over the course of the three sets.
Followed by….
Every 75 seconds, for 5 minutes (4 sets):
Snatch Balance x 2 reps
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.
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 2:30, for 17:30 (7 sets):
Front Squat
*Set 1 = 3 reps @ 75%
*Set 2 = 2 reps @ 80%
*Set 3 = 1 rep @ 86%
*Set 4 = 1 rep @ 91%
*Set 5 = 1 rep @ 96%
*Sets 6-7 = 1 rep @ 101%+
The goal today is to find a 1-RM Front Squat
D.
One Set Tabata of: V-Ups:
20 Seconds on
10 Seconds off
For a total of 8 rounds
*Note: This entire section should take you 4 minutes to complete
Performance Power Training
Friday, Nov 6th, 2020
Pre-Flight: On the minute squat and dead work today followed by one try to empty the tank and see how fast you can row 1000 meters
Jet Fuel:
500m row
2x
3 inch worms
10 squats
10 situps
-mash
Major, Lift: Red: Deadlift
-then 2xAMRAP @80% of the days heaviest set
Wht/Blu: OTM: 14mins, alternating
5 Front Squat @55%
2 Deadlift vs bands @65%
GainCity:
-DB Split Squats AHAP
4×8 (each)
-DB Good Morning AHAP
3×25
**Hold the DBs, palms facing you against the front of your legs. Trace your body with the DBs throughout the GM**
Afterburner:
For Time:
Row 1000m
**Empty the tank! All out sprint!!**
**DO IT AGAIN…FASTER**
