Congrats to Britney for winning the February Attendance Challenge!

Happy Friday The 13th!

Freedom WOD Classes

Warm Up (5 Mins)
3 Rounds
10 KB Swings
8 Hang Squat Cleans
10 Double Unders or Double Under attempts

Strength:
8 Mins
Clean (this is ran as a group with the coaching leading the count)
3×5 at 65, 70 & 75% With a 1 sec pause at the top of the “Lift off” or right above the knees

10 Mins
Front Squat (mobility between sets)
3×5 at 70% With a 3 sec pause in the bottom position of each rep

Metcon: 
“Friday The 13th, End Of Days”
13 Min AMRAP
In Teams Of Three
3 Devils Press 50/35
13 Cal Bike
20 Unbroken Double Unders or 4o Unbroken Single Unders

Each athlete starts at a different station. Rotate when all athletes complete all of their reps

Elite Competition Class

Front Squat
On the 2:00 x 7 Sets
Set 1 (On the 0:00): 3 Reps @ 80%
Set 2 (On the 2:00): 1 Rep @ 86%
Set 3 (On the 4:00): 3 Reps @ 80%
Set 4 (On the 6:00): 1 Rep @ 89%
Set 5 (On the 8:00): 3 Reps @ 80%
Set 6 (On the 10:00): 1 Rep @ 92%
Set 7 (On the 12:00): 12 Reps @ 66%

*Percentages based on 1RM Front Squat

STIMULUS
Entering the 4th iteration of these Front Squat Waves
We’ll climb in percentages across all lifts from two weeks ago
The percentages will stay at 80% for each set of 3
The percentages will climb by 3% on each set of 1 (86-92%)
We’ll finish out the session with a 12-rep drop set at 66%
Sets begin every 2 minutes (0:00 – 2:00 – 4:00 – 6:00 – 8:00 – 10:00 – 12:00)
These percentages based on your 1RM Front Squat

MOVEMENT PREP
WARMUP SETS
Take 4-6 Sets of 3 to Build to Opening 80%

Body Armor
3 Giant Sets:
9 Single Legged Landmine Romanian Deadlifts (Each Side)
15 Double Dumbbell Bench Press
21 Banded Pull Throughs

Rest 2 Minutes Between Sets

STIMULUS
“Giant Sets” are big supersets where you move right from one movement to the next while prioritizing quality over speed
We’ll rotate through 3 movements in today’s Body Armor piece
You can build in weight/resistance over the 3 sets, or stay the same acros
Choose challenging weights, but loads that allow you to complete each movement without stopping
Rest 2 minutes between sets to preserve quality movement
See below for movement demos

MOVEMENT VIDEOS

Single Legged Landmine Romanian Deadlifts: Video

Banded Pull Throughs: Video

SUBS
Landmine Romanian Deadlifts
Single Leg Dumbbell Romanian Deadlift Video

MOVEMENT PREP
WARMUP SET
With Opening Weights:
3 Single Legged Landmine Romanian Deadlifts (Each Side)
5 Double Dumbbell Bench Press
7 Banded Pull Throughs

“Power Wash” (On the 0:00)
Every 10 Minutes x 2 Rounds:
1,000/800 Meter Row
30 Dumbbell Power Snatches (70/50)
50 Wallballs (30/20)

STIMULUS
GENERAL
This is part 1 of a two-part running clock workout
In this 2-round workout, rounds starts on the 0:00 and the 10:00 (Part 2 starts on the 30:00)
In the first round, you’ll complete the three movements and rest with whatever time remains until the 10:00 on the clock

For Example: If round 1 takes you 8 minutes to complete, you’ll have 2 minutes to rest until round 2
Your score today is the slower of the two rounds
We expect rounds to take between 6:30 – 8:30 to complete
To ensure we have some rest built, cap your first round at 9 minutes
DUMBBELL POWER SNATCHES
You’ll alternate arms every rep, for a total of 15 each side
Choose a weight here that allows you to complete the 30 reps in no more than 3 sets
WALLBALLS
Choose a wallball weight that allows you to complete at least 10 reps at a time within the workout

STRATEGY
GENERAL
With the score being the slowest of the two rounds, move at a pace in the opening round that you see yourself being able to match or improve upon in round 2

ROW
The row is important, but not as important as the weighted movement
With 2 rounds that last between 6:30-8:30, let’s row at a pace that is around 5 seconds slower than your 2k pace per 500
For Example:
If your best 2k row is 8:00, your pace per 500 would be 2:00
In today’s workout, it may be best to hover right around 2:05
If you don’t know what your 2k pace is, row at a moderate pace that you think you could maintain for around 15 minutes

DUMBBELL POWER SNATCHES
The goal on the dumbbell power snatches is to just stay moving as much as possible
The nature of this movement makes it easier to stay moving than the wallball does
Completing quick singles where you switch hands with the dumbbell on the ground can be a very consistent option across both rounds
If you’re confident with touch and go reps in both rounds, switching hands in the air will be significantly faster
When considering singles or touch and go, take into account the plan on the wallballs to follow

WALLBALLS
Knowing there rest following the wallballs, let’s try to hold on for bigger chunks if possible
Consider the following break-up options:
1 Set: 50
2 Sets: 25-25 or 30-20
3 Sets: 25-15-10
4 Sets: 15-15-10-10
5 Sets: 10-10-10-10-10

MOVEMENT PREP
WARMUP SET
100 Meter Row
8 Dumbbell Power Snatches
6 Wallballs
4 Dumbbell Squat Snatches

Brother Bros Barbell Club

Performance Power Train

Friday, March 13th, 2020

Jet Fuel: Good ol’ fast feet drills https://youtu.be/mX00T4uuPtI

Major, Lift: Red: Deadlift
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Tempo Squat/Speed Deadlift
Tempo Squat
*All sets all reps, 5 count lower, up fast
5×5 @50%
5×5 @55%
Speed Deadlift
7×1 @65%

GainCity:
3x
20 Hip Circle DB Straight leg Deadlift
8 Single leg squat (each)
1xTabata Hollow

Afterburner:
8 MIns, OTM:
10 Burpee Box Jump Over
20 Cal Row
*Alternate minutes, 4 sets each. These are very aggressive numbers. Scale accordingly