Who is going to win the attendance challenge?
Get your extra credit point in while you still can!
Freedom WOD Classes
Warm Up (5 Mins)
2 Rounds
5 MB Cleans
10 Banded Pass Through
10 Spealler Rolls
Then
3 Mins of Chest and or Tricep smashing
Strength:
8 Mins
Clean (this is ran as a group with the coaching leading the count)
3×5 at 50, 55 & 60% With a 3 sec pause at the top of the “Lift off” or right above the knees
10 Mins
Front Squat (mobility between sets)
3×5 at 50% With a 7 sec pause in the bottom position of each rep
Metcon: 14 min Cap
EMOM x 14 Mins
Min 1: 1 Complex 135/95 (complex = 2 Hang Power Cleans, 1 Squat Clean, 1 Thruster)
Min 2: 7 Box Jumps 30/24
Elite Competition Class
Front Squat
On the 1:30 x 7 Sets
Set 1 (On the 0:00): 3 Reps @ 79%
Set 2 (On the 1:30): 1 Rep @ 84%
Set 3 (On the 3:00): 3 Reps @ 79%
Set 4 (On the 4:30): 1 Rep @ 87%
Set 5 (On the 6:00): 3 Reps @ 79%
Set 6 (On the 7:30): 1 Rep @ 90%
Set 7 (On the 9:00): 12 Reps @ 64%
*Percentages based on 1RM Front Squat
STIMULUS
Entering week 3 of these Front Squat Waves
We’ll climb by another 2% across all lifts over last week
The percentages will stay at 79% for each set of 3
The percentages will climb by 3% on each set of 1 (84-90%)
We’ll finish out the session with a 12-rep drop set at 64%
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
MOVEMENT PREP
Warmup Sets
Take 4-6 Sets of 3 to Build to Opening 79%
Body Armor
3 Supersets:
10 Supinated Grip Ring Rows
20 Single Leg Glute Bridges (10 Each Side)
Rest 1:30 Between Sets
3 Supersets:
10 Barbell Bent Over Rows
:30 Second Prisoner Superman Hold
Rest 1:30 Between Sets
STIMULUS
We’ll alternate back and forth between two movements in these 3 rounds supersets
The focus here is on quality of movement over speed
Move directly from the first movement to the second, then rest 90 seconds between sets
Complete all three sets of the ring rows and bridges before moving on to the three rounds of bent over rows and prisoner superman holds
MOVEMENTS & VIDEOS
Supinated Grip Ring Rows
Increase the difficulty of this movement by walking feet out further or elevating feet onto a bench
[Demo Video]()
Single Leg Glute Bridges
Squeeze for a second at the top of each rep and slowly lower down to the ground
[Demo Video]()
Barbell Bent Over Rows
Choose a weight that is challenging, while still allowing for unbroken sets
You can build across the 3 sets or stay at the same weight throughout
[Demo Video]()
Prisoner Superman Hold
Accumulate 30 seconds of an active hold – the time does not have to be unbroken
[Demo Video]()
MOVEMENT VIEOS
Supinated Grip Ring Row: Video
Single Leg Glute Bridge: Video
Prisoner Superman Hold: Video
Barbell Bent Over Rows: Video
“Fortitude”
Alternating On the Minute x 30 (15 Rounds):
Even Minutes: 20/15 Calorie Row
Odd Minutes: 10 Burpee Box Jump Overs (24″/20″)
STIMULUS
GENERAL
This version of “”Fortitude”” is a twist on a CompTrain Benchmark workout
We’ll alternate on the minute between these two movements for 30 minutes, or 15 rounds total
While the workout has a prescribed rep scheme, let’s adjust these numbers to something you are confident you could complete in around 50-55 seconds per movement each round
Your score today will be the lowest rounds of row calories + your lowest round of burpee box jump overs
For Example:
If you complete the 20 calorie row and 10 burpee box jump overs on every round, your score for the day is 30
If you are able to maintain 20 calories on the rower, but drop to 7 burpee box jump overs in one round, your score for the day is 27
ROW
Reset your monitor on the rower every round
BURPEE BOX JUMP OVERS
There is no need to stand to full extension on top of the box
You can face the box or go lateral for the burpee box jump overs
You can jump or step out of the burpee, but must jump up to the box
STRATEGY
ROW
To get the 20/15 calories done in under a minute, look to hold around 1300/1000 calorie per hour
This gets you the prescribed reps completed with some time to spare for transitions
The first calorie tends to be the toughest, so start each row with a strong and long pull to get the flywheel up to speed quickly
After your big first pull, settle into a smooth stroke rate and find a rhtyhm to your breathing
Keep your stroke rate on the lower side, while focusing on a powerful drive with the legs
Setting the foot straps to something that you don’t have to touch during the workout can be helpful in making these transitions faster
BURPEE BOX JUMP OVERS
For the burpee box jump overs, let’s find a pace that allows these reps to be completed in around 50 seconds
This works out to about 5 seconds per rep
Using up the majoirty of the minute on both movements helps you sustain your pace throughout the 15 rounds
By getting the work done in this time frame, you pace for the long term and give yourself time to transition back into the rower
You have the option to jump or step out of the burpee, but stepping up can help keep the heart rate a little lower
We’ll feel out a full practice round as our warmup set today to help establish this smooth pace on each movement
After your practice round, take a 3-5 minute rest before beginning the workout
MOVEMENT PREP
Warmup Set
Minute 1: 20/15 Calorie Row
Minute 2: 10 Burpee Box Jump Overs
Brother Bros Barbell Club
Friday (Session Three)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch with no contact x 2 reps
Build in weight as you go. Use this as a warmup exercise & stay under 60% of your snatch max. This is an exercise to help you feel when to stop extending & when to pull under the bar (Helps with timing).
Followed by…
Every minute, on the minute, for 3 minutes (3 sets):
Press in Split Jerk Position x 5 reps
Build over the course of the 3 sets.
B.
Every minute, on the minute, for 8 minutes (8 sets):
Snatch High Pull + Hang Snatch x 1 rep @ 65-75% of 1-RM Snatch
C.
In 13 minutes, build to a “Heavy” but not quite maximal set of 1 in this:
Power Clean + 3 Push Presses
D.
Every 2:30, for 10 minutes (4 sets):
Front Squat with a 5 second lowering phase x 2 reps
*Sets 1-2 = @ 65% of 1-RM Front Squat
*Sets 3-4 = @ 70% of 1-RM Front Squat
E.
Two sets of:
Banded March x 3 minutes
Rest 90 seconds
Performance Power Training
Friday, February 28th, 2020
Pre-Flight: Dynamic Day. We’re even gonna run.
Jet Fuel:
500m Row
Kneeling Squat Jumps
Lateral jumps agility ladder
Major, Lift: Red: Deadlift
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Banded Deadlift/Speed Squats
Banded Deadlift
7×2 @50%
Speed Squats
10×3 @50%
GainCity:
3×20 Barbell Hips thrusts heavy https://youtu.be/Zp26q4BY5HE
-then
100 Walking lunges
Afterburner:
7 min max reps:
1,2,3,4,5,6,7,8,9,10,11, etc…
DB squat (50/35)
10m Shuttle w/ DB
**Holding 2 DB’s racked on shoulders, perform 1 squat. Continue carrying the DB’s in any way and run/walk 10m down and back. Rack the DB’s on shoulders and perform 2 squats, then repeat the run/walk. Continue in this fashion, adding one rep of squats every set until 7 minutes has passed.
