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Freedom WOD Classes
Warm Up: 10 mins
3 Rounds
10 Up Right Rows
10 Banded “Y” or DB “Y”
10-20 M DB Overhead Walk
Mobility: 10 mins
Roll out quads, glutes, hamstrings ad calfs
Home Strength:
3×5 Complex: 20 Sec HandStand + 5 HSPU
If you are still getting comfortable upside down or you’re a beginners, then work on either headstands or hand stand holds for 3 sets of max hold.
Home WOD:
20 Min AMRAP
1 Pack, DB/KB Hang clean
400 M Run
2 Pack, DB/KB Hang clean
300 M Run
3 Pack, DB/KB Hang clean
200 M Run
4 Pack, DB/KB Hang clean
100 M Run
5 Pack, DB/KB Hang clean
50 M Run
6 Pack, DB/KB Hang clean
100 M Run
7 Pack, DB/KB Hang clean
200 M Run
8 Pack, DB/KB Hang clean
300 M Run
9 Pack, DB/KB Hang clean
400 M Run
10 Pack, DB/KB Hang clean
Clean SUB:
Backpack, duffle bag with as much weight as you feel comfortable.
Sandbag
DB or KB if you are working with a single bell perform the movement on each arm; e.g. 1 rep on the right 1 rep on the left
Run SUB/Scale:
Distance of Run can be modified to a single distance e.g. 100 m each round.
Run can be modified to a bike or row. (.7 bike = 400 m run) (500 m row = 400 m run)
The bike or row can also be modified to a single distance.
Strength:
Press to Jerk
3×5 at 60, 65 & 70% of Strict press 1RM This should not be for a max load.
https://www.catalystathletics.com/exercise/407/Press-To-Jerk/
3×3 at 80, 85 & 90%
Complex 1 Jerk Drive + 1 Split Jerk w/ 2 Second Pause in Receiving Position = 1 Rep
Metcon:
20 Min AMRAP
1 Hang clean (155/95)
400 M Run
2 Hang cleans
300 M Run
3 Hang cleans
200 M Run
4 Hang cleans
100 M Run
5 Hang cleans
50 M Run
6 Hang cleans
100 M Run
7 Hang cleans
200 M Run
8 Hang cleans
300 M Run
9 Hang cleans
400 M Run
10 Hang cleans
Elite Competition Class
Snatch Pull Complex
On the 2:00 x 5 Sets:
1 Pausing Snatch Deadlift
1 High Hang Snatch Pull (pockets)
1 Hang Snatch Pull (knees)
1 Snatch Pull (floor)
Set #1 – 50% of 1RM Snatch
Set #2 – 55% of 1RM Snatch
Set #3 – 60% of 1RM Snatch
Set #4 – 65% of 1RM Snatch
Set #5 – 70% of 1RM Snatch
STIMULUS
GENERAL
Four rep complex
Pause for (1)s at knees and pockets on the Pausing Snatch Deadlift
Focus here is on bar positioning in relation to the body
A vertical bar path is the aim
We move the body around the bar, not the opposite
A “pull” finishes with a big shrug at the top, but long arms
Click Here for a Complex Demo
“Snake Bite”
21 Squat Snatches (115/85)
15 Bar Muscle-Ups
15 Squat Snatches (115/85)
12 Bar Muscle-Ups
9 Squat Snatches (115/85)
9 Bar Muscle-Ups
STIMULUS
GENERAL
“Snake Bite” is a CompTrain Benchmark workout that we are modifying today
Squat Snatches descend 21-15-9, where Bar MU’s descend 15-12-9
We expect this workout to range from 7-12 minutes
SQUAT SNATCHES & CHEST TO BAR PULL-UPS
Looking for a lighter barbell that you could complete the set of 21 in 1-2 sets when fresh
Choose a Bar MU total that we feel confident we could complete in 1-2 sets on the first round
Within the workout, you should be able to complete both of these movements in smaller sets – not single repetitions
STRATEGY
GENERAL
With a total body pull followed by an upper body pull, there will definitely be some interference between the two movements
Break up the round of 21 in a way that sets you up for a strong round of 1
With only 6 less reps than the opening round and some fatigue setting in, being able to stay moving efficiently through this middle round is the most important part of the workout
Consider the potential rep schemes below for the snatches, as this is a major pacing effort to preserve our bar muscle-ups
SQUAT SNATCHES
Round of 21
7 Sets: 3’s
6 Sets: 6-5-4-3-2-1
5 Sets: 5-4-4-4-4
4 Sets: 6-5-5-5
3 Sets: 7-7-7 or 8-7-6
2 Sets: 12-9
Round of 15
5 Sets: 3’s
4 Sets: 4-4-4-3
3 Sets: 5-5-5 or 6-5-4
2 Sets: 8-7
Round of 9
3 Sets: 3’s
2 Sets: 5-4
SUBS
BAR MU
Reduce Reps
Chin Over Bar Pull-ups
Banded Chest to Bar Pull-ups
Jumping Chest to Bar Pull-ups
Ring Rows
MOVEMENT PREP
Warmup Set 1
With Lighter Weight:
3-2-1:
Squat Snatches
Chin Over Bar
Warmup Set 2
With Workout Weight:
3-2-1:
Squat Snatches
Chest to Bar Pull-ups
Dumbbell Conditioning
2 Rounds:
15 Double Dumbbell Power Cleans
12 Double Dumbbell Push Jerks
9 Devil Presses
Round #1: 50’s/35’s
Round #2: 70’s/50’s
STIMULUS
GENERAL
We’ll increase weight in the second round of this dumbbell triplet workout
The first round weight should be a moderate load that you could complete each movement unbroken if you were fresh
The second round weight shoulder be a heavier weight that you have to grind through 2-3 sets at each movement with
Choose your loading based on the most difficult movement for you, which will likely be the Devil’s Press
Your score is total time it takes to complete the 2 rounds
DOUBLE DUMBBELL POWER CLEANS
The dumbbells will make contact with the floor outside of the feet
Only one head of the dumbbell has to come in contact with the floor
DEVILS PRESS
The Devil’s Press is a combination of a dumbbell burpee and a double dumbbell snatch
There is no pause at the shoulders on the swing overhead
The bells will start between the legs in finish overhead in one motion
See below for a movement video
MOVEMENT VIDEO
Devil’s Press: Video
MOVEMENT PREP
Warmup Set 1
With 1st Round Weight:
5 Double Dumbbell Power Cleans
4 Double Dumbbell Push Jerks
3 Devil Presses
Warmup Set 2
With 2nd Round Weight:
4 Double Dumbbell Power Cleans
3 Double Dumbbell Push Jerks
2 Devil Presses
Body Armor (A)
3 Giant Sets:
15-13-11-9
Romanian Deadlifts*
Dumbbell Bench Press
Rest 2 Minutes Between Sets
STIMULUS
GENERAL
A “Giant Set” means that you’ll move with a purpose from one movement to the next while prioritizing quality over speed
Our focus in the first part of Body Armor is on our grip strength, posterior chain, and upper body pressing
Use one for the Romanian Deadlifts and one weight for the Dumbbell Bench Press across the 4 sets
Rest 2 minutes between sets
ROMANIAN DEADLIFTS
We’ll use a barbell for the Romanian Deadlifts
We’ll train our grip strength by gripping this barbell with a double overhead grip and without a hook grip
Choose a weight that is challenging, but one that allows you to complete each set unbroken
Click Here for a demo video
Body Armor (B)
3 Giant Sets:
9 Strict Toes to Bar
15 GHD Sit-Ups
21s L-Sit on Paralettes
STIMULUS
GENERAL
In the second part of Body Armor, we’ll work through some high interference midline work
Try to move with a purpose through the 9-15-21
Rest as needed between after each set to maintain quality
MOVEMENT VIDEOS
Strict Toes to Bar: Video
GHD Sit-ups: Video
L-Sits: Video
SUBS
Strict Toes to Bar
Reduce Reps
Feet as High as Possible
GHD Sit-ups
Weighted AbMat Sit-ups Video
L-Sit
Hanging L-Sit From Pull-up Bar
42 Seconds of Flutter Kicks 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 minute, on the minute, for 5 minutes (5 sets):
Power Snatch with a 2 second pause at knee x 1 rep @ 80% of 1-RM Power Snatch
D.
Every 2:30, for 7:30 (3 sets):
Front Rack Barbell Lunges x 5 reps each leg
Build over the course of the 3 sets.
E.
Three sets of:
Pullups x 6 reps
Rest 60 seconds
Performance Power Training
Wednesday, April 8th, 2020
Active Rest Day
20x
OTM
10 calorie Assault bike
-then…STRETCH!
-OR-
HUMPDAY PUMPDAY!!
20 min AMRAP:
5 Pullups (strict)
6 Deadlift @1.5 BW
100ft Farmer Carry (70 each hand)
-Girth Differential
2x Max reps pushups
-then
3x Max reps slingshot pushups
2x Max reps Supinated Drag rows (95/65) https://youtu.be/SUrcyZIGEqE Perform like the video, but supinate your grip (turn your palms up)
-then
3x Max reps Supinated Drag rows (75/55)