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If you missed this past Saturdays Sit Up Party then you should give this a go.
15 Sit Ups Every minute on the minute for 30 mins.

Freedom WOD Classes

Warm Up: 5 Mins
2 Rounds
200 m Run, Row 250 m, Bike .3
10 Power Snatch
8 Air Squats

Home Strength:
3×1
3 Position Pack, Plate, DB, KB Snatch /side (3 Squat Snatch + 3 Low Hang Sq Snatch + Mid Hang Sq Snatch = 1 rep)
60 sec rest between sets 

Tempo Air Squat 3-0-1-0
3×5
if you have weight use it by placing it on you back rack. This can be a weighted backpack, sandbag or DB/KB held in the back rack.
60 sec rest between sets 

• 3-0-1-0
• The first number (3) is the eccentric, or lowering, component of the lift.
• The second number (0) denotes any pause at the bottom.
• The third number (1) is the concentric, or lifting, component.
• Finally, the fourth number (0) denotes any pause at the top.

Home WOD:
Every 4 Mins For 20 Mins
20 Alternating Dumbbell Clean 50/35
15 Box Jump Overs

Sub: Box Jump Overs
Box Step Up Overs
Broad Jumps 6/4

Complete work as fast as you can and rest remainder of 4 min interval. Goal should be to finish in 3 min or less and maintain consistent efforts without seeing too much drop off from first to last effort.

Sit Up For Pups:
200 Sit Ups

Strength: 20
3 Position Snatch (Squat Snatch  + Low Hang Sq Snatch + Mid Hang Sq Snatch = 1 rep)
3×3 at 70, 75 & 80%
60 sec rest between sets 
https://www.catalystathletics.com/exercise/65/3-Position-Snatch/

8 Mins
Tempo Back Squat 3-0-1-0
3×5 at 75%
60 sec rest between sets

• 3-0-1-0
• The first number (3) is the eccentric, or lowering, component of the lift.
• The second number (0) denotes any pause at the bottom.
• The third number (1) is the concentric, or lifting, component.
• Finally, the fourth number (0) denotes any pause at the top.

Metcon: 15 Min Cap
Every 4 Mins For 20 Mins
10 Hang Power Cleans 155/115
15 Box Jump Overs 24/20

Complete work as fast as you can and rest remainder of 4 min interval. Goal should be to finish in 2 min or less and maintain consistent efforts without seeing too much drop off from first to last effort.

Sit Up For Pups:
200 Sit Ups

Elite Competition Class

Pausing Back Squat
OTM x 10:
1 Pause Back Squat*
One second pause at:
Going Down at Parallel
Absolute Bottom of Squat
Going Up at Parallel

STIMULUS
Working a Pause Back Squat today with 3 separate pauses
Movement Order: You’ll squat to parallel, squat to full depth, return to parallel, then stand to full extension
There are pauses built in at three locations:
Pause for 1 second at parallel on the way down
Pause for 1 second at full depth
Pause for 1 second at parallel on the way up
Build up in weight over the 10 minutes, starting at 50% of your 1RM Back Squat
These 10 reps are on the clock, starting at the top of each minute
See below for a demo video

MOVEMENT VIDEO
PAUSE BACK SQUAT
Video

MOVEMENT PREP
Warmup Sets
Take 3-5 Sets to Build to Opening 50%

Body Armor
3 Giant Sets:
10 Strict Toes to Bar
15 Dumbbell Bench Press
100m Double DB Front Rack Walk

Rest 2:00 between sets.

STIMULUS
A “”Giant Set”” means that you’ll move with a purpose from one movement to the next while prioritizing quality over speed
Upper body and midline focus on today’s Body Armor
On both weighted movements (bench and front rack walk), free to build over the three rounds

MOVEMENTS
STRICT TOES TO BAR
Training the “slow strength” of the movement
Similar to how a strict pull-up benefits our kipping, we become stronger here
Focus on lat engagement that flows into a hollow position as we raise our feet
The standard is toes make contact to the bar, but raising to waist, chest, or eyes are all targets
Let’s all complete 10 reps, regardless of height, to train the volume today

DUMBELL BENCH PRESS
Flat bench, with two dumbbells
First repetition starts from a locked out position(top), just like the Open’s HSPU standard
Choose weights we can complete the 15 reps in two sets or less

DOUBLE DB FRONT RACK WALK
Two dumbbells, one for each shoulder
Does not need to be the same weight as the bench press
Take a traditional front squat rack, versus placing the bells on top of our shoulders (training midline/rack position here)
Choose a load that allows us to complete the full 100m unbroken each round

MOVEMENT VIDEOS
Strict Toes to Bar – Video

SUBS
STRICT TOES TO BAR
Feet as High As Possible
DUMBELL BENCH PRESS
Barbell Bench Press (same reps)
DOUBLE DB FRONT RACK WALK
Double KB Front Rack

“Layup”
50-40-30-20-10:
Double-Unders
AbMat Sit-Ups

Directly into…

5-10-15-20-25:
KBS (53/35)
Wallballs (20/14)

STIMULUS
GENERAL
We’ll transition from a descending rep scheme workout right into an ascending rep scheme workout
The first part may look familiar, as it is the benchmark workout “Annie”
This all bodyweight couplet opens up for the all weightlifting couplet that follow
There is no rest between the two workouts, as you’ll move directly into the swings and wallballs
Your score is the total time it takes to complete both parts
We expect this workout to take around 15-20 minutes to complete
DOUBLE UNDERS
Choose a rep scheme or variation that allows you to complete the opening set in 1 minute or less
See further down the page for subs
KETTLEBELL SWINGS & WALLBALLS
Choose weights for both movements that allow you to complete 30+ reps unbroken when fresh

STRATEGY
GENERAL
The rep schemes of these two couplets workouts are opposite

“Annie” starts hard and gets easier as we move along
The Kettlebell Swing and Wallball workout starts easy and get progressively harder

“ANNIE”
Where we’d typically push “Annie” towards the finish, we can now use the final round or two as a little bit of a transition period
Slowing down there will better allow athletes to transition right to the next couplet

SECOND COUPLE
Just like on “Annie”, the small number rounds are less important than the big ones in the second couplet
Use the rounds of 5 and 10 as a buy-in for the more challenging round
The rounds of 15-20-25 are the real workout, as we have 120 reps vs. 30 reps in the opening 2 rounds
While the sets are bigger, don’t feel the need to go unbroken if that means taking long rests
Taking 1-2 quick breaks is better than big sets with long breaks between
Find a way to keep chipping away at those big sets

SUBS
DOUBLE UNDERS
Reduce Reps
2x Single Unders
Practice Times
50-40-30: 1 Minute of Practice
20-10: 30 Seconds of Practice

MOVEMENT PREP
WARMUP SET
With Workout Weights:*
10 Double Unders
10 AbMat Sit-ups
5 Kettlebell Swings
5 Wallballs

Recovery Run
3 Mile Run

Mile 1 – 10K Pace
Mile 2 – 5K Pace
Mile 3 – 10K Pace

STIMULUS
Tempo 3 mile run to finish our training day
Estimate paces, with the important piece being two consistent speeds
Our “10K pace” is truly in the recovery pace realm
Our “5K pace” is pushing
If in doubt, err slightly on the side of being conservative
Better to be conservative and train the speeds, than go too fast and need to adjust

SUBS
RUNNING
Choice of equipment, with same stimulus
Think in terms of ~40:00 pace and ~20:00 pace

Brother Bros Barbell Club 

Monday (Session One)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving x 4 reps

Build over the course of the three sets.

Followed by….

Every minute, on the minute, for 3 minutes (3 sets):
Tall Snatch x 2 reps

B.
Every 90 seconds, for 9 minutes (6 sets):
Slow Pull Snatch

*Sets 1-2 = 2 reps @ 60% of 1-RM Snatch
*Sets 3-4 = 2 reps @ 65% of 1-RM Snatch
*Sets 5-6 = 2 reps @ 70% of 1-RM Snatch

(Perform a regular snatch, but, the pull from the ground to low thigh should be at half speed. Once you get to low thigh you can explode full speed)

C.
Every 75 seconds, for 7:30 (6 sets):
Mid Hang Power Clean x 2 reps @ 70% of 1-RM Power Clean

D.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat with a 5 second lowering phase x 5 reps @ 50-60%

Focus is on PERFECT form, and, exploding up once you hit the bottom.

E.
Three sets of:
Bench Press x 6 reps
Glute Ham Raise x 8-10 reps
Rest 60 seconds

Performance Power Training

Monday, 30th, 2020

Jet Fuel:
-2x
1min on, 1min off:
1 Burpee +3 Pushups
*Perform a burpee and when chest touches the floor, perform 3 pushups then jump, and repeat.
-3x DB Shoulder Complex:
12 Front raise
12 lateral raise
12 Reverse Fly
*Perform as one long set. 12→ 12→ 12→ without rest.

Major, Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Tempo/Speed Bench vs Bands
6×4 @45%
4×4 @50%
*First rep, 3 count down, 2 count pause, fast up. All subsequent reps, FAST!
*Use bands for all sets.
If you dont have power racks, the band goes under the bench and around the bar. Use DB or KB on the legs of the bench to keep it down on the ground.

GainCity:
Shoulder Press
3×10 (No more than 2 warmup sets)
-4×10
DB Bench Rows https://youtu.be/cYSQulSG5xI This video shows with a barbell, just substitute with db’s instead. Dont hit the bench with db’s. 
-4×20 DB Half Bench Press.
*Purposefully shortened range of motion. Do not lock out elbows at the top and do not touch chest with the db’s. 
-100 (each) Bandy Bi’snTri’s

After Burner:
10 min EMOM:
-1st minute:
1 set Max strict pullups
1 set max kipping pullups or until :30 of the minute
-2nd minute:
:30 Plank hold shoulder taps
-or- Extra credit: Handstand hold with shoulder taps
*Alternate minutes for 5 rounds of each.
*1st minute is one set of strict pullups directly into one set of kipping pullups. 2nd minute is :30 of shoulder taps.
*To scale pullups, go banded for the first set of strict, then switch to ring rows until :30 of the minute.
*DO NOT allow people to go upside down who cannot perform shoulder taps well enough to get :30 worth. Most everyone should be on the floor in a plank.