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Freedom WOD Classes
Warm Up: 6 Mins
2 Rounds:
20 Banded Pull Aparts
10 Strict Press
:30 Hollow Rocks
10 Strict Knee Raises
Strength: 10 Mins
3 Rounds on the 3:00
12 HSPU (if you have a HSPU then work kipping technique and balance, otherwise hardest -> easiet)
*Try to maintain 2:00 of rest
Mobility: 8 Mins
2 Min / Side Roll Lats
2 Min / Side Roll T-Spine
Metcon : 13 Mins
3 Rounds of 3 Min AMRAP:
10 Push Press (95/65)
10 T2B
3 MU or 10 Pull Ups
Rest 2 Minutes
Elite Competition Class
Snatch Technique
On the 1:30 x 5 Sets:
3-Position Squat Snatch (High Hang, Hang, Floor)
Sets: 60, 63, 66, 69, 72%
“Twenty-Something”
AMRAP 20:
30 Overhead Squats (115/80)
30 Box Jumps (24/20)
30 Toes to Bar
30/21 Calorie Row
Stamina Builder
For Time:
50 Double Unders, 20′ Handstand Walk, 50 Sit-ups, 20′ Handstand Walk
40 Double Unders, 20′ Handstand Walk, 40 Sit-ups, 20′ Handstand Walk
30 Double Unders, 20′ Handstand Walk, 30 Sit-ups, 20′ Handstand Walk
20 Double Unders, 20′ Handstand Walk, 20 Sit-ups, 20′ Handstand Walk
10 Double Unders, 20′ Handstand Walk, 10 Sit-ups, 20′ Handstand Walk
Brother Bros Barbell Club
Friday (Session Three)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Split x 5 reps
Build over the course of the 3 sets. The goal is to work on technique here, not maximal weight.
Every minute, on the minute, for 3 minutes (3 sets):
Front Squat + Jerk x 1 rep @ 30-40% of Jerk 1RM
The goal here is to get a good front rack warm up in & to practice our footwork on the jerk at lighter weights.
B.
Every 2 minutes, for 16 minutes (8 sets):
Clean & Jerk
*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 91%
*Set 5 = 1 rep @ 96%
*Sets 6-8 = 1 rep @ 101%+
The goal today is to find a 1-RM Clean & Jerk.
C.
In 18 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)
D.
Three sets of:
Barbell Overhead Walking Lunges x 8 reps each leg
Rest 90 seconds
Build as heavy as you can go with strict form.
Performance Power Train
Friday, February 8th, 2019
Preflight: Nasty bout of wallballs and rowing after a speedy day of squats and deads
JetFuel:
500m Row
-then
3x
10 Wallball
3 Max Distance med ball overhead throw
-mash
Major Lift: Red: Deadlift
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Front Squat
10×3 @50%
Deadlift:
10×3 @50%
GainCity:
Hip Circle Reverse Sled Drag
4×100
DBL KB Swing
4×20
Afterburner (optional):
50 Wallballs
20 Cal Row
40 Wallballs
20 Cal Row
30 Wallballs
20 cal Row
20 Wallballs
20 Cal Row
10 Wallballs
20 Cal Row
