Congratulations to Matheus Sathler and Matt Levy on their recent marriage!

Freedom WOD Classes

Warm Up:
East – West
High Knees
Butt Kicks
Floor Sweepers
Then
2 Rounds
12 Banded 90/90
9 Hang Power Clean and Jerk

Strength:
8 mins
3×5 at 60, 65 & 70% Push Jerk in Split 60, 65 & 70% of Strict press 1RM Split jerk the bar overhead, then perform 5 Push presses from the front rack while your feet remain in the “split catch” position. This should not be for a max load.
https://www.catalystathletics.com/exercise/406/Push-Jerk-In-Split/

8 mins
3×5 Jerk Balance at 60, 65 & 70% of Strict press 1 RM
Split jerk the bar overhead, then back your front foot up 4″. From a front rack position jerk the bar overhead while moving the front foot back to the proper “split catch” position.  This should not be for a max load.
https://www.catalystathletics.com/exercise/193/Jerk-Balance

Metcon: 12 mins Cap
10-9-8-7-6-5-4-3-2-1
Hang Power Clean and Jerk 115/75
Alternating with
20 Double Unders or 25 Singles

Elite Competition Class

Fuller Circle
For Time:
1500 Meter Row
100 Double Unders
50 Calorie Assault Bike
100 Double Unders
1500 Meter Row

STIMULUS
GENERAL
“Full Circle” is a benchmark workout last completed on April 18, 2018
This longer chipper workout will likely take around 15-25 minutes to complete
DOUBLE UNDERS
Choose a rep number or variation here that allows for the work to be completed in 2:30 or less
See further down the page for a list of substitutions
MACHINES
Men and Women will complete the same number of calories and meters on both machines
If unable to Assault Bike, complete one of the following:
Equal Calorie Echo Bike or Bike Erg
75/50 Calorie Schwinn Bike
800 Meter Run

STRATEGY
GENERAL
This first half of this workout mirrors itself on the back half
We can also aim to mirror out first half speed and break-up plan on the back half of the workout

ROW
With slightly longer efforts on the rower, we can look to settle into a smooth pace
Two weeks ago, we worked paces relative to our best 2k row time in an Aerobic Capacity piece
We can look to use those paces to help guide us in today’s workout
We’re likely going to hold something that is around 10 seconds slower than our best 2k pace per 500 meters
For Example:
If your best 2k row is 7:04, your pace per 500 would be 1:46
In today’s workout, you might try to hold somewhere around 1:56
Click Here to reference a pacing chart
This should feel like a pace that you can repeat or improve upon for the final 1500 meters of the day

DOUBLE UNDERS
The double unders are spaced pretty close together, only separated by the bike
Just like our pace on the rower, find a break-up strategy that you see yourself being able to repeat or improve upon for the second 100 reps
Consider the following break-up options:
1 Set: 100
2 Sets: 50-50
3 Sets: 40-30-30
4 Sets: 25-25-25-25
5 Sets: 20-20-20-20-20

BIKE
The bike is the bridge between the first half and the second half of the workout
The goal here is to move at the fastest pace that allows you to hold the same speed on the double unders and row that you did in the first half
While the bike rewards a strong effort, we want to balance out our efforts here with consistency on the rope and rower

SUBS
Double Unders
Reduce Reps
Max Reps in 2:30
200 Single Unders
Assault Bike
Equal Calorie Echo Bike or Bike Erg
75/50 Calorie Schwinn Bike
800 Meter Run

MOVEMENT PREP
Warmup Set
300 Meter Row (At Workout Pace)
20 Double Unders
10 Calorie Assault Bike

Midline

5 Sets (10 Minutes Total):
:30 Seconds Ring Body Saw
:30 Seconds Rest
:30 Seconds Hip Extension Hold
:30 Seconds Rest

STIMULUS
Working the front side and back side of the body in this 10-minute midline piece
We’ll alternate between 30 seconds of work and 30 seconds of rest
With rest built in, try to work for as much of the 30 second windows as you can
Let’s focus on controlling each of these movements as much as possible
There is no score, as we’re simply aiming for completion

MOVEMENT VIDEOS
HIP EXTENSION HOLD
Video
RING BODY SAW
Video

SUBS
Ring Body Saw
Body Saw (No Rings)
Front Plank
Hollow Hold Video
Ring Plank Hold VideoHip Extension Hold
Barbell Hip Thrust Hold (30 Seconds at Top)  Video
Barbell Romanian Deadlift Hold (30 Seconds at Bottom) Video

Brother Bros Barbell Club 

Wednesday (Session Two)
A.
Every 90 seconds, for 4:30 (3 sets):
3-Position Clean x 1 rep

*Performing a clean from above the knee, below the knee, and from the ground = 1 rep of the complex. Build over the course of the 3 sets (No heavier than 60% of your max).

B.
Every 2 minutes, for 14 minutes (7 sets):
Clean & Jerk

*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 86%
*Set 4 = 1 rep @ 92%
*Set 5 = 1 rep @ 97%
*Sets 6-7 = 1 rep @ 101%+

The goal today is to find a 1-RM Clean & Jerk.

C.
Every 2:30, for 10 minutes (4 sets):
2″ Deficit Deadlift x 6 reps

Start at 55% of your 1-RM Deadlift & work up in weight as you go.

D.
Three sets of:
Pull-Ups x 8 reps
Barbell Lunges x 5 reps each leg
Rest 45 seconds

Performance Power Training

Wednesday, March 4th, 2020

Active Rest Day
300 Calorie Row
*Every 60 calories, bike 10 calories

-OR-

HUMPDAY PUMPDAY!!

20 min:
5 Pullups (strict)
5 DB Press AHAP
5 Deadlift @1.5 bodyweight
5 Cal Bike

Girth Differential:
3x
:30 Stations, no rest:
Straight bar curls AHAP
Dips
Chinups
DB Kickbacks