Trying to decide if you should do more sit up? Well…. you should!
Freedom WOD Classes
Warm Up (5 Mins)
250 Row, 200 M Run, 200 Ski or .3 Bike
Then
2 Rounds w/unloaded bar
4 Olympic Deadlift
4 Hang Power Cleans
4 Front Squats
Strength:
8 Mins
Clean (this is ran as a group with the coaching leading the count)
3×5 at 60, 65 & 70% With a 2 sec pause at the top of the “Lift off” or right above the knees
10 Mins
Front Squat (mobility between sets)
3×5 at 60% (no pausing today)
Metcon: 12 min Cap
3 Rounds for time:
6 Handstand Push Ups
12 T-2-B
24 Kettlebell Snatch 53/35 (12 on the right then 12 on the left)
Elite Competition Class
Front Squat
7 Sets of 1:
5-Pause Front Squat
Set 1: 50%
Set 2: 55%
Set 3: 60%
Set 4: 65%
Sets 5-7: 65-75%
STIMULUS
This 5-Pause Front Squat will help work on control and positioning at nearly every point during the movement
The 5 pauses take place for 2 seconds each at the following locations:
Quarter Squat
Parallel
Below Parallel
Parallel
Quarter Squat
These percentages are based on your 1RM Front Squat
MOVEMENT VIDEOS
5-PAUSE FRONT SQUAT
Video
MOVEMENT PREP
Warmup Sets
Take 4-6 Sets to Build to Opening 50%
“4-Wheel Drive”
5 Rounds:
AMRAP 4:
21/15 Calorie Assault Bike
15 Burpee Box Jumps (24″”/20″”)
Max 10 Meter Shuttle Runs
Rest 4 Minutes Between Rounds
STIMULUS
GENERAL
“”4-Wheel Drive”” is a repeat workout last completed on 3.5.19
In this high intensity interval piece, you’ll work for 4 minutes and then rest for 4 minutes
With a lot of rest built in, we’re looking to bring the heat when it’s time to work
Rounds begin on the 0:00 – 8:00 – 16:00 – 24:00 – 30:0
Once you finish the bike and burpee box jumps, you’ll complete as many 10 meter shuttle runs as you can in the time remaining
Record total shuttle runs for each round, as your score is lowest number of the 5 rounds
BURPEE BOX JUMPS
You can jump or step out of the burpee, but must jump up to the box
Make sure to stand to full extension on top of the box before jumping or stepping back down
10 METER SHUTTLE RUNS
Set cones 10 meters apart for the shuttle runs, counting a rep every time 1 point of contact touches beyond the cone
We want at least 1 minute for the shuttle runs, so reduce the volume or cap the bike and burpee box jumps at 3 minutes for each round
ASSAULT BIKE
See further down the page for Assault Bike subs
STRATEGY
GENERAL
With the score being the lowest shuttle run total of the 5 rounds, we’re aiming for intelligent intensity
The goal is to stay within a 2-3 shuttle run range for each round
Come out at a strong pace from the beginning, but one that you see yourself being able to repeat in rounds 4 and 5 of the workout
Here are examples of two hypothetical scoring situations:
Athlete 1: 20-18-16-14-12
Athlete 2: 17-16-16-15-16
Athlete 1 came out fast, declined by 2 reps each round, had a range of 8 reps, and finished with a score of 12
Athlete 2 was able to stay pretty consistent, had a range of 2 reps, and finished with a score of 1
While both athletes finished with 80 total shuttle runs, athlete 2 trained at a more sustainable pace and finished with a better score
Aim for the consistency and intensity of athlete 2 over the unsustainability of athlete 1
SUBS
Assault Bike
Equal Calorie Bike Erg, Echo Bike, or Row
30/21 Calorie Schwinn Bike
Shuttle Runs
Max Calorie Row or Ski
Max Distance Air Runner or Trueform
MOVEMENT PREP
Warmup Set
4 Calorie Assault Bike
4 Burpee Box Jumps
4 Shuttle Runs
Brother Bros Barbell Club
Friday (Session Three)
A.
Every 90 seconds, for 6 minutes (4 sets):
Squat Jerk x 3 reps
If mobility is an issue – stick with the empty bar and work to get lower each set. If mobility is not an issue, build over the course of the 4 sets.
B.
Every 90 seconds, for 9 minutes (6 sets):
Snatch x 1 rep
*Set 1 = @ 75%
*Set 2 = @ 80%
*Set 3 = @ 84%
*Set 4 = @ 87%
*Sets 5-6 = @ 90%
C.
Every 90 seconds, for 9 minutes (6 sets):
Clean Pull + Clean + 2 Jerks x 1 rep
*Sets 1-2 = @ 75%
*Sets 3-4 = @ 80%
*Sets 5-6 = @ 85%
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, March 6th, 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 @45%
5×5 @50%
Speed Deadlift
7×1 @60%
GainCity:
3x
20 Hip Circle DB Straight leg Deadlift
8 Single leg squat (each)
1xTabata Hollow
Afterburner:
AFAP:
20-15-10-5
Burpee Box Jump Over
5-10-15-20
Row Calories
