Freedom WOD Classes

Warm Up: 
2 Rounds:
15 Banded Lat Press Downs
10 Push Ups
5 Strict Pull Ups

Then 200 M Row / .3 Bike

Strength: 15 Mins
Max Effort Strict Pull Ups – 5 Mins

Bench Press 10 RM – 10 Mins

*Compare to 12/2/19

Metcon: 15 Min Cap
3 Rounds For Time:
500 M Row / .6 Mile Bike
15 Push Press (95/64)
15 Pull Ups

Elite Competition Class

Back Squat

Set #1 (On the 0:00) – 9 Reps @ 76%
Set #2 (On the 2:00)- 7 Reps @ 83%
Set #3 (On the 4:00) – 5 Reps @ 90%
Set #4 (On the 6:00) – 3 Reps @ 95%

Set #5 (On the 8:00) – 1 Rep @ 100%
Set #6 (On the 9:00) – 1 Rep @ 102%
Set #7 (On the 10:00) – 1 Rep @ 104%
Set #8 (On the 11:00) – 1 Rep @ 104%
Set #9 (On the 12:00) – 1 Rep @ 104%
Set #10 (On the 13:00) – 1 Rep @ 104%
Set #11 (On the 14:00) – 1 Rep @ 104%

Percentages Based On 5RM Back Squat
Sets 1-4 Completed “On the 2:00”
Sets 5-11 Completed “On the 1:00”

STIMULUS
-Last week, we climbed towards a heavy single. Our average percentage point of the five heavy singles was 104%. Today, we’re after volume, versus absolute. Aiming for five singles at 104%.
-Sets 1-4 Completed “On the 2:00”
-Sets 5-11 Completed “On the 1:00”

Body Armor
Body Armor 3 Giant Sets:
7 Single Arm Tempo Kettlebell Deadlift (Left)
15 Weighted AbMat Sit-ups
7 Single Arm Tempo Kettlebell Deadlift (Right)
:15-30 Second Ring Plank Hold

Hang Squat Clean
On the 1:30 x 6 Sets:
Clean Pull
Hang Clean High Pull
Hang Squat Clean

Set 1: 50%
Set 2: 53%
Set 3: 56%
Sets 4-6: 60%

STIMULUS
-We’ll use this Clean Complex as a primer for the Hang Squat Cleans that follow in today’s conditioning piece
-Complete a set every 90 Seconds for 6 Sets
-Rounds begin on the 0:00 – 1:30 – 3:00 – 4:30 – 6:00 – 7:30
-These percentages are based off your estimated 1RM Hang Squat Clean
-All 3 reps are designed to be completed without dropping the barbell

Conditioning
“Underrated”
For Time:
500 Meter Ski Erg
50′ Handstand Walk
15 Front Squats (185/135)
50′ Handstand Walk
500 Meter Ski Erg
50′ Handstand Walk
12 Front Squats (225/155)
50′ Handstand Walk
500 Meter Ski Erg
50′ Handstand Walk
9 Front Squats (275/185)

STIMULUS
-Cardio, gymnastics, and weightlifting are all bundled into today’s conditioning piece
-The Front Squat comes from the floor and will increase in loading as the reps decrease
-Use one barbell and change out the weight as you go
-Choose weights that allow you to complete each bar in 2-3 sets
-Since it does come from the floor, they should also be weights that you can safely clean (squat cleans are
allowed)
-Choose a handstand walk distance or variation that takes 1 minute or less each time
-We expect this piece to take between 12-20+ minutes to complete

Handstand Walk O-Course 
15 Minutes of Practice

Brother Bros Barbell Club

Monday (Session One)
A.
Every minute, on the minute, for 2 minutes (2 sets):
Snatch Press from Receiving x 4 reps

Build over the course of the three sets.

Followed by….

Every minute, on the minute, for 3 minutes (3 sets):
Drop Snatch 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 10 minutes (5 sets):
Hang Snatch x 2 reps @ 95% of your 3-RM Hang Snatch

*If you don’t know your 3-RM Hang Snatch, establish that today instead of doing these sets.

C.
Every minute, on the minute, for 7 minutes (7 sets):
Power Clean + Power Jerk x 1 rep @ 80%

D.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat with a 5 second lowering phase x 4 reps

*Sets 1-2 = @ 65%
*Sets 3-5 = @ 70%

E.
Three sets of:
DB Bench Press x 12 reps
Romanian Deadlift x 10 reps (Aim to use 65%+ of your 1-RM Clean for these)
Rest 45 seconds

Performance Power Train

Monday, February 10th, 2020

Pre-Flight: All burn, no breath today. Get everyone a sweet chest pump with bench, then get a girth differential dose of tricep action, backed up by some back and biceps work. Finish with a nasty overhead shoulder burn.

Jet Fuel:
3×10
DB Shoulder Press
DB Bench Press
Bandy Pull aparts
1x
20 cal bike
*Mash

Major, Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Close-Grip Volume Bench (hands just outside shoulders)
3×10 @55%
1×20 @55%

GainCity:
4x
Max reps rig rows https://youtu.be/lj_1QVt64bs
10, 90 degree DB lateral raises https://youtu.be/yzelh7YqEpg
10 DB Flyes https://youtu.be/1oYVlOrq3Gc
*No tricep gauntlet this week

After Burner:
Tabata: Empty BB Thruster