Freedom WOD Classes

Warm Up: 6 mins
2 Rounds:
8 Burpees
8 Lunges (4/leg)
8 Pull Ups
Then: 1:30 Hip & Ankle Opener

Strength: 16 mins
2 Rounds on the 3:00
18 Front Squats (50%)

Core:
On a 4:30 clock
1:30 M.E V-Ups
:45 L. Side Plank
:45 R. Side Plank
1:30 Sit Ups

Metcon: 20 Mins
On the 5:00 x 4 Rounds (0:00, 5:00, 10:00, 15:00)
20 Back Squats (95/65)
15 Lateral Bar Over Burpees
5 Ring MU / 10 Dips
*Aim for at least 1:30 rest. Reduce reps as needed

Elite Competition Class

Box Front Squats (On the 0:00)

On the Minute x 7:
2 Box Front Squats

Sets 1-2: 50% 1RM Front Squat
Sets 3-4: 55% 1RM Front Squat
Sets 5-7: 60% 1RM Front Squat

STIMULUS
-These Box Front Squats are the first part of a two-part running clock piece
-These percentages are based off your 1RM Front Squat
-The goal of the Box Front Squat is to come to a dead stop on the box for a brief moment to stop momentum before standing up aggressively
-Choose a box height that is just below parallel (you can also stack plates)
-You will not rock back onto the box like a traditional Box Back Squat
–Click Here for a demo video of the Box Front Squat

Front Squat Complex (On the 9:00)

On the 2:00 x 5 Sets:
1 “One and One Quarter” Front Squat
1 Front Squat

Set 1: 50% 1RM Front Squat
Set 2: 55% 1RM Front Squat
Sets 3-5: 60% 1RM Front Squat

STIMULUS
-Part 2 of this running clock piece starts on the 9:00
-Rounds begin every 2 minutes (9-11-13-15-17)
-The “one and one quarter front squat” is designed to strengthen the bottom most part of the squat
-In the “one and one quarter squat”, you’ll squat to full depth, stand to about parallel, and then return to the bottom before standing to full extension
–Click Here to see a demo video of this complex

Conditioning
“Man on Fire”
For Time:
5 Rounds of “Nate”, 100 Double Unders
4 Rounds of “Nate”, 100 Double Unders
3 Rounds of “Nate”, 100 Double Unders
2 Rounds of “Nate”, 100 Double Unders
1 Round of “Nate”

1 Round of “Nate”:
2 Ring Muscle-Ups
4 Strict Handstand Pushups
8 Kettlebell Swings (70/53)

STIMULUS
-Let’s choose rep numbers or variations on the gymnastics movements that allow for unbroken sets across the board
-The kettlebell swings go all the way overhead and should be performed with a weight that allows for unbroken sets
-Choose a double under rep number or variation that you can complete in less than 2 minutes
-The rep numbers on a round of “Nate” are designed to be fairly small and manageable
-Let’s aim for unbroken sets on the ring muscle-ups and handstand push-ups if possible|
-The best places to rest, in order to maintain these unbroken sets of 2 and 4, are either between movements or halfway through the kettlebell swings
-The kettlebell swings are the least technical of all 3 movements, so breaking here if you need to can help you catch your breath and stay under control for the more technical movements
-With 400 double unders total, think about how you’ll be breaking these reps up in the last two rounds and approach it like that from the beginning

Body Armor
3 Sets Not For Time:
9 Barbell Romanian Deadlifts
15 Strict Parallel Bar Dips
21 GHD Sit-ups

Rest 2 Minutes Between Sets

STIMULUS
-This Body Armor piece is for quality and control over speed
-Choose a challenging barbell weight for the Romanian Deadlifts, but one that you’ll complete straight each time
-You can increase loads each round or stay the same across
-Choose a variation / rep scheme for the Bar Dips that allows you to complete the 15 reps in no more than 3 sets
-Choose a number of GHD Sit-ups that allows you to complete all reps without having to break

Brother Bros Barbell Club

Friday (Session Three)
A.
Every minute, on the minute, for 3 minutes (3 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.

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 2 minutes, for 12 minutes (6 sets):
Snatch x 2 reps

*Set 1 = @ 65%
*Set 2 = @ 70%
*Sets 3-6 = @ 75%

C.
Every 2:30, for 12:30 (5 sets):
Clean + Front Squat + Jerk x 2 reps

*Sets 1-2 = @ 70% of 1-RM Clean & Jerk
*Sets 3-4 = @ 75% of 1-RM Clean & Jerk
*Set 5 = @ 80% of 1-RM Clean & Jerk

D.
In 16 minutes, establish a 1-RM Enderton Front Squat Complex

(Take the bar out of the rack. The Enderton Front Squat complex consists of 3 reps in total: 1st rep = 3 second pause at the bottom, 2nd rep = double bounce, 3rd rep = regular front squat. These 3 reps = 1 rep of the complex)

E.
Three sets of:
Farmers Walks x 60 feet
Rest 90 seconds

You can use Farmers Walk handles, KB’s, or DB’s for this. Go heavy!

Performance Power Training

Friday, February 7th, 2018

Pre-Flight: Classic lower body day with a longer round of conditioning.

Jet Fuel: 5 min Hip Circle Assault bike
-then
With hip circle
2 minutes:
5 Air Squats
3 Burpee

Major, Lift: Red: Deadlift
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: OTM Squats/Deadlifts
1 Squat @45%
2 Deadlifts @50%
X10 minutes
*Both in the same minute

GainCity: 3x
:20 superman holds
Reverse Sled Drag
Weighted Stepups

Afterburner:
10min AMRAP:
20 Air Squats
20m Bear Crawl
20 Jumping Lunge
20m Sprint