Freedom WOD Classes
Warm Up: 8 Mins
4 Inchworms
Then 2 Rounds:
10 Cal Bike / Row
20 Air Squats
10 KB DL
3 Jefferson Curls
Conditioning: 12 Mins
10 Minute Shuttle Run
Wall to Wall (N-S-N)
Or 1 Mile Jog – weather dependent
Mobility: 6 Mins
6 Mins LAX Roll Legs (Quads/Glutes or Hamstrings)
Metcon: 10 Mins
Elite Competition Class
Beast Builder
On the Minute x 7:
Thrusters
Minute 1: 135/95
Minute 2: 155/105
Minute 3: 175/115
Minute 4: 175/115
Minute 5: 175/115
Minute 6: 155/105
Minute 7: 135/95
STIMULUS
-Within each minute, you’ll complete one single unbroken set at the listed weight
-Once the bar hits the ground, you’ll rest until the next minute begins
-In other words, there are a total of 7 sets across the EMOM, where you’ll push for max reps at each
-You can use 3 different barbells or change out weights during your rest
-Choose your weights based on the following recommendations:
-
- 1st Barbell: A weight that you could cycle for 21+ reps unbroken when fresh
- 2nd Barbell: A weight that you could cycle for 15+ reps unbroken when fresh
- 3rd Barbell: A weight that you could cycle for 9+ reps unbroken when fresh
“Long Haul”
2 Rounds For Time:
20 Sumo Deadlift High Pulls (135/95)
30 Single Dumbbell Box Step-ups
40 Burpees to Target (12″ Reach)
50/35 Calorie Row
Dumbbell: 70/50
Box: 24/20
STIMULUS
-We expect this workout to take around 15-25 minutes to complete
SINGLE DUMBBELL BOX STEP-UPS
-Use one dumbbell and hold it however is most comfortable for you
-This should be a heavier weight that allows you to complete the 30 reps with 3-5 sets during the workout
Midline
3 Rounds:
30 Seconds Kettlebell Russian Twist
Rest 15 Seconds
30 Seconds Weighted Superman Hold
Rest 15 Seconds
30 Seconds Medicine Ball Lateral Climbs
Rest 1 Minute Between Rounds
STIMULUS
- Working through 3 movements on a running clock in this midline piece
- Each round lasts 2 minutes and there is 1 minute of rest between rounds
- Round 1: 0:00 – 2:00
- Rest: 2:00 – 3:00
- Round 2: 3:00 – 5:00
- Rest: 5:00 – 6:00
- Round 3: 6:00 – 8:00
- Try to stay working for as much of the 30 seconds as possible, as we’ll have rest between movements
- Choose weights for the first two movements that are challenging, but ones that allow for 30 seconds of straight work
- You can stay at the same weights across or build in load each round
- See below for video demos of these movements
Brother Bros Barbell Club
Wednesday (Session Two)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Clean (Sots Press) x 4 reps
Followed by…
Every minute, on the minute, for 3 minutes (3 sets):
Tall Clean x 2 reps
Build over the course of the 3 sets.
Use this as a warmup & to practice your pull underneath the bar.
B.
In 17 minutes, build to a 1-RM in this complex:
3 Cleans + 1 Jerk
C.
Every minute, on the minute, for 6 minutes (6 sets):
Power Snatch x 1 rep @ 85%
D.
Every 2:30, for 7:30 (3 sets):
2″ Deficit Deadlift x 8 reps
Start at 60% of your 1-RM Deadlift & work up in weight as you go.
E.
Three sets of:
Pullups x 10 reps
DB or KB Lunges x 6 reps each leg
Rest 45 seconds
Performance Power Training
Wednesday, February 19thth, 2020
Active Rest Day
2k Row
*Every 2 minutes perform 15 situps until done. Workout begins with situps
-OR-
HUMPDAY PUMPDAY!!
20 Rounds:
1 Power Clean @bodyweight
5 Heavy Wallballs (30/20)
10 Pushups
-then
Girth Differential
5×15
DB Curls
DB Tricep Kickbacks