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2020 Best Of NOCO

Freedom WOD Classes

Warm Up: 6 Mins
2 Rounds:
200 M Run
5 Strict Pull Ups
10 Hang Power Snatch
15 Banded Curls

Strength: 12 Mins
Strict Pull Ups
6-6-5-5
Banded, Negatives, Weighted, etc

Mobility: 5 Mins
2:00 / Side Roll Lats

Home WOD: 18 Min Cap
3 Rounds For Time:
12 C2B Pull Ups OR 12 Renegade Rows / Side with Push Up
12 Hang Power Snatch (95/65) OR 9 / Side DB Hang Power Snatch (not alternating)
400 M Run

Metcon: 18 Min Cap
3 Rounds For Time:
6 Muscle Ups / 12 C2B Pull Ups
12 Hang Power Snatch (95/65)
400 M Run

Elite Competition Class

Conditioning
“Strict JT Sr.” 
21-15-9:
Strict Deficit Handstand Push-ups (4.5″/3″)
Strict Ring Dips
Hand-Release Push-ups

GENERAL

• “Strict JT Sr.” is a cycle benchmark we will re-test
• It is a beefed up version of the benchmark workout “JT”
• This triplet workout is an all upper body pushing focused gymnastics piece
• Because it is high interference (all pressing), you’ll likely benefit from breaking each movement up into small sets from the very beginning

Body Armor Primer
7 Uneven Tempo Kettlebell Deadlift
50m Uneven Kattlebell Farmers Carry
7 Uneven Tempo Kettlebell Deadlift
50m Uneven Kattlebell Farmers Carry

DESCRIPTION

• This Body Armor primer is designed to prepare the midline, grip, shoulders, and lower body for the work ahead
• “Uneven” means we’ll hold a different weight in each hand – forcing us to stabilize even more
• This piece is not for time, rather for quality
• After completing the first set of 7 Reps + 50 Meters, switch the weights to the other hands for the last set
• You can increase loading over the 3 rounds, but each movement should ideally remain unbroken

Banded Deadlifts
9 Sets of 2 Banded Deadlifts

Sets 1-3: 45% of 1RM Deadlift
Sets 4-6: 50% of 1RM Deadlift
Sets 7-9: 55% of 1RM Deadlift

Conditioning
“7 Wonders”
3 Rounds: 7 Deadlifts, 5 Bar MU, 3 Push Jerks
700/500 Meter Row
3 Rounds: 7 Deadlifts, 5 Bar MU, 3 Push Jerks
700/500 Meter Row
3 Rounds: 7 Deadlifts, 5 Bar MU, 3 Push Jerks
Rx – 225/155

Odd-Object Conditioning
On the 3:00 x 5 Sets:
100m Sled Drag
Rest 2:00 between sets.

1 Set:
200m Sled Push

Run/Bike/Run
Not for Time:
1.5 Mile Run
5K Road Bike
1.5 Mile Run

Keep the intensity low

Performance Power Training

Pre-Flight:
Deadlifts, deadlifts, and squats, then deadlift and squat, and SPRINT!

Jet Fuel:
200m Run
2x
:30 Lunges
:15 high knees
Sprint Starts https://youtu.be/qtWDc8R6pnE
*go through this several times having people get warm
-then
-mash

Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Sumo Deadlift off 2” block
Max 1
*Compare to Max 3 June 23rd

GainCity:
-snatch grip deadlift
3×10
-Narrow Stance Goblet Squat/Situps
5x
30 seconds max reps goblet squats, HEAVY
20 Situps

Afterburner:
10x
:10 Sprint
:20 Jog
**Consistent running for 5 minutes. Sprint for 10 seconds, then jog for 20 seconds. Repeat 10 times