Get Ready To Breath.
Time For Your Mid Week Rally!
Freedom WOD Classes
Warm Up: 5 Mins
500 M Row or 500 m Bike
Strength: 6 Mins
Rotating 1/2 Tabata (4 rounds)
Hollow Rocks
Mountain Climbers
Reverse Crunch
Home WOD: 35 Min Cap
2000 M Row / 4000 M Bike / 1600 M Run
100 Double Unders
75 Sit Ups
1000 M Row / 2000 M Bike / 800 M Run
75 Double Unders
50 Sit Ups
500 M Row / 1000 M Bike / 400 M Run
50 Double Unders
25 Sit Ups
Metcon: 35 Min Cap
2000 M Row / 4000 M Bike / 1600 M Run
100 Double Unders
75 Sit Ups
1000 M Row / 2000 M Bike / 800 M Run
75 Double Unders
50 Sit Ups
500 M Row / 1000 M Bike / 400 M Run
50 Double Unders
25 Sit Ups
Elite Competition Class
Gymnastic Stamina
10-9-8-7-6-5-4-3-2-1
Burpee Box Jump Overs 24/20
Kipping Deficit HSPU 4.5″/3″
UFO
AMRAP 5, Rest 5:
200′ walking lunge
200m Wreckbag Run 50/35
Time remaining: Max Calorie Row
AMRAP 5, rest 5:
100′ Single Front Rack DB Walking Lunge 50/35
200m Wreck Bag Run 50/35
Time Remaining: Max Calorie Row
AMRAP 5, Rest 5
50′ Double DB Front Rack Walking Lunge 50/35
200m Wreckbag Run 50/35
Time Remaining: Max Calorie Row
Body Armor
3 Giant Sets:
8 Tempo Barbell Good Mornings 5sec eccentric
12 Supinated Grip Ring Row
16 Scapular Y Raises
Rest as needed between sets
Brother Bro’s Barbell Club
Wednesday (Session Two)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: 8 Jumping Air Squats + 8 Pushups + 8 Jumping Lunges
With empty bar:
5 Front Squat, 5 Deadlift, 5 Press In Split
5 Muscle Cleans, 3 Front Squat
5 Power Cleans, 3 Front Squat
5 Overhead Squat
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 10 minutes (5 sets):
Clean + Front Squat + Jerk x 1 rep
*Sets 1-2 = @ 80% of 1-RM Clean & Jerk
*Sets 3-5 = @ 85% of 1-RM Clean & Jerk
B.
In 15 minutes, establish a 5-RM Overhead Squat
The goal today is to increase the weight you did on Week 1. Take smart jumps to at least get 2-5lbs more!
C.
Every 2:30, for 10 minutes (4 sets):
Snatch Pull + 6 Second Lowering Phase x 3 reps
*Sets 1-2 = @ 85% of 1-RM Snatch
*Sets 3-4 = @ 90-95% of 1-RM Snatch
Focus on maintaining perfect snatch positions throughout.
D.
Three sets of:
Bulgarian Split Squats x 5 reps each leg
Rest as needed
Aim for 2 heavy working sets.
E.
Three sets of:
Glute Ham Raises x 6-8 reps
Dips x 30 seconds
Rest as needed
Performance Power Training
Wednesday, Sept 23rd, 2020
Active Rest Day
NFT
4x
400m run
25 Russian Twists
-then…STRETCH!
-OR-
Humpday Pumpday
30min AMRAP:
10 Pushups
3 Sandbag Over shoulder
5 Sandbag Zercher Squats
50m Sandbag Carry
-Or-
30min AMRAP:
10 Pushups
3 Power Clean
5 Front Squats
50m Farmer Carry
**Barbells @bodyweight**