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Components

Metcon

"Freedom Sauce"

Settings

Workout

MONDAY 2.8.21

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1: Metcon (Weight)

Overhead Squat Complex
5 Sets:
1 Tempo Overhead Squat (5 Seconds Down)
2 Overhead Squats
Rest as needed between sets.

Stimulus
All percentages based off 1RM Snatch:
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

- Enter all 5 lifts. Your heaviest lift will show on the leaderboard.

2: Metcon (Weight)

Low-Hang Snatch
4 Rounds:
Minute 1 - 1 Low-Hang Squat Snatch
Minute 2 - 1 Low-Hang Squat Snatch
Minute 3 - 1 Low-Hang Squat Snatch
Minute 4 - Rest

Stimulus
- Week 5 of this progression.
- Adjusting from last week's Hang (knee level) to this week's Low-Hang (shin level, but not floor).
- Sustaining our "wave" repetition scheme, and building to higher percentages.
- Enter your heaviest lift only

All percentages based on 1RM Snatch:
Min 1 - 77% of 1RM Snatch
Min 2 - 80% of 1RM Snatch
Min 3 - 83% of 1RM Snatch
Min 4 - Rest
Min 5 - 80% of 1RM Snatch
Min 6 - 83% of 1RM Snatch
Min 7 - 86% of 1RM Snatch
Min 8 - Rest
Min 9 - 83% of 1RM Snatch
Min 10 - 86% of 1RM Snatch
Min 11 - 89% of 1RM Snatch
Min 12 - Rest
Min 13 - 86% of 1RM Snatch
Min 14 - 89% of 1RM Snatch
Min 15 - 92% of 1RM Snatch

MC: "Freedom Sauce" (4 Rounds for reps)

AMRAP 3:
21 OHS 95 / 65 lb
21 Lateral Burpees Over Rower
Time Remaining: Max Calorie Row

Rest 3:00

AMRAP 3:
18 OHS 115 / 85 lb
18 Lateral Burpees Over Rower
Time Remaining: Max Calorie Row

Rest 3:00

AMRAP 3:
15 OHS 135 / 95 lb
15 Lateral Burpees Over Rower
Time Remaining: Max Calorie Row

Rest 3:00

AMRAP 3:
12 OHS 155 / 105 lb
12 Lateral Burpees Over Rower
Time Remaining: Max Calorie Row

Stimulus
- Conditioning Category: Sprint
- Interval 1 Barbell - 25+ reps unbroken, when fresh.
- Interval 2 Barbell - 20+ reps unbroken, when fresh.
- Interval 3 Barbell - 15+ reps unbroken, when fresh.
- Interval 4 Barbell - 10+ reps unbroken, when fresh.
- Looking for 1-2 sets on the barbell in each AMRAP.
- 4 Scores: Number Of Calories Each AMRAP. Leaderboard will show total cals.
Modifications
OVERHEAD SQUAT
- Front Squat

LATERAL BURPEES OVER ROWER
- Bar Lateral Burpees
- Burpee to Target
- Regular Burpees
- Burpees Over A Dumbbell

MAX CALORIE ROW
- Sub Any Other Machine Calories

Whiteboard:

Monday, February 08, 2021

Male Clients