Everyday is beach season!!! See y’all next week.

Freedom WOD Classes

Warm Up: 7 Mins
2:00 Hip & Ankle Opener
20 Back Squats
10 Power Snatch
10 Kip Swings
200 M Row / .3 Bike

Strength: 12 mins – Compare to 12/13/19
2:00 M.E Back Squat (135/95 or 50% 1RM)

Core:
3:00 M.E Sit Ups

Metcon: 22 Mins
In 22 Minutes Complete 5 Rounds of the following:
4 Unbroken Snatch Complexes – 1 complex:
1 Hang Power Snatch + 1 Hang Squat Snatch + 1 Power Snatch + 1 OHS
(Each round consists of 16 Unbroken Reps)

Elite Competition Class

Front Squat

On the 1:30 x 7 Sets
Set 1 (On the 0:00): 3 Reps @ 77%
Set 2 (On the 1:30): 1 Rep @ 82%
Set 3 (On the 3:00): 3 Reps @ 77%
Set 4 (On the 4:30): 1 Rep @ 85%
Set 5 (On the 6:00): 3 Reps @ 77%
Set 6 (On the 7:30): 1 Rep @ 88%
Set 7 (On the 9:00): 12 Reps @ 62%

*Percentages Based on 1RM Front Squat

STIMULUS

• Entering week 2 of these Front Squat Waves
• This week, we climb by 2% across all lifts over last week
• The percentages will stay at 77% for each set of 3
• The percentages will climb by 3% on each set of 1 (82-88%)
• We’ll finish out the session with a 12-rep drop set at 62%
• Sets begin every 90 seconds (0:00 – 1:30 – 3:00 – 4:30 – 6:00 – 7:30 – 9:00)
• These percentages based on your 1RM Front Squat

Conditioning
“Wise Men”
AMRAP 3:
Max Rounds of Macho Man (165/115)

Rest 3 Minutes

AMRAP 3:
Max Rounds of Macho Man (205/145)

Rest 3 Minutes

AMRAP 3:
Max Rounds of Macho Man (245/165)

1 Round of Macho Man = 3 Power Cleans, 3 Front Squats, 3 Push Jerks

STIMULUS

• “Wise Men” is a CompTrain Benchmark workout that was last completed on July 27, 2018
• With 3 minutes of rest built in, we’re looking to push hard during these work intervals
• Your score in each AMRAP 3 is the total completed rounds and reps

STRATEGY

• The Power Cleans are the pacer of the “Macho Man” complex
• Approach the Power Cleans in a way that allows you to go big on the Front Squat and Push Jerks
• On the opening bar, you may be able to string together unbroken sets on all 3 movements
• A common strategy as the weights increase is to go with singles on the 3 Power Cleans and unbroken through the Front Squats and Push Jerks
• At the heavier weights, the pace between Power Clean reps should likely be slower than at the lighter weights to allow for big sets on the Squats and Jerks
• Dropping the Front Squats or Push Jerks mid-set just means we have to do more Power Cleans that don’t count towards the score

Body Armor
3 Giant Sets:
8 Banded Stiff-Legged Deadlifts
16 Psoas March Steps (8 Each Leg)
24 GHD Sit-ups

STIMULUS

• “Giant Sets” are big supersets, meaning you’ll move directly from one movement to the next while prioritizing quality over speed
• This Body Armor piece will specifically target our Midline and Posterior Chain
• Use weights and/or band tensions that challenge you, while still maintaining unbroken sets
• Rest as needed between sets

MOVEMENT VIDEOS

• Banded Stiff-Legged Deadlifts: Video
• Psoas March Steps: Video
• GHD Sit-ups: Video

Odd-Object Conditioning
For Time:
700 Meter Ski Erg
50′ Weighted Bear Crawl (53’s/35’s)
10 Sandbag Cleans (200/150)
50′ Weighted Bear Crawl (53’s/35’s)
700 Meter Ski Erg

STIMULUS

• Working through 3 movements in this grinder of an Odd Object conditioning piece
• We expect this chipper workout to take around 9-15 minutes to complete

SANDBAG CLEANS

• Looking to move a heavy sandbag for 10 reps in the middle of this workout
• This should be a weight that likely takes over 2 minutes to complete
• If you don’t have a sandbag this heavy, increase the reps to 15 or 20 at a lighter weight
• You can also choose from one of the subs listed further down the page

WEIGHTED BEAR CRAWL

• Use 2 dumbbells for the weighed bear crawl
• Choose a moderately heavy load here that causes you to steadily inch your way down the floor

MOVEMENT VIDEOS

• Sandbag Cleans: Video
• Weighted Bear Crawl: Video

Brother Bros Barbell Club