Things that make you say Hmm…

Freedom WOD Classes

Warm Up: 5 mins
200 M Run
10 Clusters
10 Push Ups
200 M Run
then
90 Sec /side Samson Stretch

Home Strength:
Every 90 seconds, for 9 minutes (6 sets):
Clean High Pull  +  Hang Power Clean + Front Squat = 1 rep

*Set 1 = 2 reps
*Set 2 = 2 reps
*Set 3 = 2 reps
*Set 4 = 1 rep
*Set 5 = 1 rep
*Set 6 = 2 reps

Home WOD: 
25 Push Ups
5 Left Arm KB/DB Thrusters
5 Right Arm KB/DB Thrusters
15 KB/DB Swings
20 Push Ups
5 L Arm KB/DB Thrusters
5 R Arm KB/DB Thrusters
15 Kettlebell Swings
15 Push Ups
5 L Arm Kettlebell Thrusters
5 R Arm Kettlebell Thrusters
15 Kettlebell Swings
10 Push Ups
5 L Arm Kettlebell Thrusters
5 R Arm Kettlebell Thrusters
15 Kettlebell Swings
5 Push Ups
5 L Arm Kettlebell Thrusters
5 R Arm Kettlebell Thrusters
15 Kettlebell Swings

Strength:
Every 90 seconds, for 9 minutes (6 sets):
Clean and Jerk

*Set 1 = 2 reps @ 70%
*Set 2 = 2 reps @ 75%
*Set 3 = 2 reps @ 80%
*Set 4 = 1 rep @ 85%
*Set 5 = 1 rep @ 90%
*Set 6 = 2 reps @ 85%

8 Mins
Tempo Front Squat 2-0-X-0
3×5 at 60%
60 sec rest between sets

• 2-0-1-0
• The first number (2) is the eccentric, or lowering, component of the lift.
• The second number (0) denotes any pause at the bottom.
• The third number (X) is the concentric, or lifting, component. (X=Explode Up)
• Finally, the fourth number (0) denotes any pause at the top.

Metcon: 
25 Push Ups 
5 Left Arm KB Thrusters 53/35
5 Right Arm KB Thrusters 53/35
15 KB/DB Swings 53/35
20 Push Ups 
5 L Arm KB Thrusters
5 R Arm KB Thrusters
15 Kettlebell Swings 
15 Push Ups 
5 L Arm KB Thrusters
5 R Arm KB Thrusters
15 Kettlebell Swings     
10 Push Ups 
5 L Arm KB Thrusters
5 R Arm KB Thrusters
15 Kettlebell Swings 
5 Push Ups 
5 L Arm KB Thrusters
5 R Arm KB Thrusters
15 Kettlebell Swings

Elite Competition Class

Box Squats
On the Minute x 10:
2 Box Squats

• All Sets at 65% of 1RM Back Squat
• Box Height Just Below Parallel

Jerk Technique (On the 0:00)
Strict Press in Split Jerk (0:00-4:00):
3 Sets of 5

Tall Jerk (4:00-8:00):
4 Sets of 4

Pausing Split Jerk (8:00-12:00):
5 Sets of 3

Clean and Jerk Technique
On the 12:00…
On the 1:30 x 5 Sets:
3-Position Squat Clean
1 Split Jerk

Set 1: 65%
Set 2: 20%
Sets 3-5: 75-85%

Clean and Jerk (On the 20:00)
In a 5-Minute Window:
Build to a Moderately Heavy Clean and Jerk

Gymnastic Conditioning
On the Minute x 3:
10 Burpee Box Jump Overs (24″/20″)

Rest 1 Minute

On the Minute x 3:
10 Burpee Box Jump Overs (24″/20″)

Rest 1 Minute

On the Minute x 3:
10 Burpee Box Jump Overs (24″/20″)

“Alone Together”
On the 4:00 x 6 Rounds:
3 Devil Presses (70’s/50’s)
12/9 Calorie Bike Erg
3 Devil Presses (70’s/50’s)

Odd-Object Conditioning
3 Rounds:
10 Dumbbell Overhead Squats (Right)
100 Meter Sled Push
10 Dumbbell Overhead Squats (Left)
100′ Handstand Walk

Dumbbell: 80/55

Midline
3 Giant Sets:
Max Effort L-Sit
7 Slow Hip and Back Extensions

Rest 1 Minute Between Sets

Brother Bros Barbell Club

Friday (Session Three)
Warm-Up
3 minutes oof Cardio (Run, Bike, Row, etc)

3 Rounds:
3 Inchworm Pushups + 6 Burpees + 9 Lunges + 12 Air Squats

With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Squat Snatch
4 Squat Snatch

*Every new line means take a short break before moving to the next movements

A.
Every minute, on the minute, for 3 minutes (3 sets):
Hip Power Snatch x 2 reps

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
Push Press in Split Jerk Position x 5 reps

Build over the course of the 3 sets.

B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch x 2 reps @ 80%

C.
Every 75 seconds, for 15 minutes (12 sets):
Clean & Jerk x 1 rep @ 80%

D.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat

*Set 1 = 3 reps @ 80%
*Set 2 = 5 reps @ 75%
*Set 3 = 3 reps @ 85%
*Set 4 = 5 reps @ 75-80%
*Set 5 = MAX repetitions at 85%

*Note: Set 5 – Load up 85% and perform as many reps as possible!

E.
Every 3 minutes, for 12 minutes (4 sets):
Bench Press x 10 reps @ 85-90% of 10-RM Bench Press

*Note: If you don’t know your 10-RM Bench Press, establish that today instead of doing these sets.

Performance Power Training

Friday, May 1st, 2020

Jet Fuel:
400m Run
Barbell warmup:
3x
5 Deadlifts
5 high pulls
5 Front Squats
5 Push Press
5 Back Squats
-then
Mash lower body

Major, Lift: Red: Deadlift
-then 2xAMRAP @80% of the days heaviest set
Wht/Blu: 10 min EMOM:
3 Speedy Squats @45%
1 Speedy Deadlift @60%
*in the same minute

GainCity:
3x
100m Hip Circle Sled Drag Farmer Carry https://youtu.be/KMqztRQ1bHs 
*Drag a sled while wearing a hip circle and carrying heavy db’s
*This is easiest performed by wearing a belt and attaching the sled straps to the belt
3×20
Reverse hypers
GHD Situps

Afterburner:
5 Rounds:
250m Row
5 burpee over rower
3 Power Clean
*Weight should be heavy enough to give aggressive feedback, but too heavy to always pick up immediately and perform 3 reps in a row