Monday 11.28.16
November 28, 2016
Wednesday 11.30.16
November 30, 2016
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Tuesday 11.29.16



Every 90 Seconds:

5 Sets of 2 Repetitions (3 Second Pause in the Bottom)

On the 0:00, Set #1 – 60% of 1RM Snatch

On the 1:30, Set #2 – 70% of 1RM Snatch

On the 3:00, Set #3 – 80% of 1RM Snatch

On the 4:30, Set #4 – 90% of 1RM Snatch

On the 6:00, Set #5 – 95% of 1RM Snatch


“Freedom Sauce” Part 1

With a 3:00 Clock:

21 Overhead Squats (95/65), 21 Lateral Burpees over Bar, Max Calorie Row or shuttle sprint 

Rest 3:00

“Freedom Sauce” Part 2

With a 3:00 Clock:

18 Overhead Squats (115/80), 18 Lateral Burpees over Bar, Max Calorie Row or shuttle sprint 

Rest 3:00

“Freedom Sauce” Part 3

With a 3:00 Clock:

15 Overhead Squats (135/95), 15 Lateral Burpees over Bar, Max Calorie Row or shuttle sprint 

Rest 3:00

“Freedom Sauce” Part 4

With a 3:00 Clock:

12 Overhead Squats (155/105), 12 Lateral Burpees over Bar, Max Calorie Row or shuttle sprint 

Single score today to the whiteboard – total calories across all four rounds.

“Freedom Sauce” – Total Calories or Shuttle Run 


In this workout, the first portion to address it the overhead squat.

Our goal today is to increase in loading each part, where the repetitions descend (21, 18, 15, 12). On the final set of 12, we are looking for a weight that we know without question in our mind we could complete unbroken when fresh. In all four parts, we are striving for unbroken sets on these squats. This will preserve the “sprint” stimulus.

On the burpees, these are lateral to the rower (body is parallel to the rail) with a full repetition counting after you jump to the other side. Our focus on these are to move with a purpose, given the sprint stimulus, but we need to keep our primary focus in check – no wasted movement. Especially when done for speed, burpees over the rower/barbell can involve lots of excessive movement. Extra steps, different angles each time… we expend energy that we don’t need to. Stay smooth and steady here. One speed throughout, focusing on tight motions and remaining close to the rower railing. No wasted steps – no wasted movement.

Your score is the calories accumulated on the rower across the four parts. With that said, this is where we want to place our largest effort. It is not an all out sprint to get to the rower. If we get there 10 seconds faster but are completely gassed, we can’t find a high calorie pace. Recall that calories accrue exponentially when the intensity climbs high. 45 seconds at 1400 cal/hr will beat 60 seconds at 1150/hr. Move with a purpose to get there, but recognize that we want to save our strongest effort for this movement. When you’re on the rower, it’s your turn to turn it on.