Freedom WOD Class
Warm Up: 6-8 min
3 Rounds
6 Russian KB Swings
8 Inch Worms w/Push Up
10 Single Leg KB Deadlift (5 per leg)
90 sec/side lax ball glute/piriformis
2 mins /side lax ball quads
Strength: 15 Mins
Deadlift **90% + 10 LBS** of your 1RM to calculate load
75% X 5
85% X 3
95% X 1+
When you see 5+, 3+, or 1+, that means you do the max reps you can manage with
that weight, with the goal of setting a rep record in each workout.
Metcon: 12 Min
12 Min AMRAP
9 Kettlebell Swings 53/35
9 Burpees
9 Kettlebell Swings 53/35
9 Box Jumps 24/20
Post Score on white board.
Elite Competition Class
1. Conditioning
AMRAP 13:
50 Dumbbell Snatches (50/35)
40 Burpees
30 Toes to Bar
20 Kipping Handstand Push-ups
2. Row Conditioning
27-24-21-18-15-12-9:
Calorie Row
Rest 1 Minute Between Efforts
Brother Bro’s Barbell Club
Friday (Session Three)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Split Jerk Position x 5 reps
Followed by…
Every 90 seconds, for 6 minutes (4 sets):
Squat Jerk x 3 reps
If mobility is an issue – stick with the empty bar and work to get lower each set. If mobility is not an issue, build over the course of the 4 sets.
B.
Every 2 minutes for 12 minutes (6 sets):
Clean & Jerk
*Set 1 – 1 rep @ 75%
*Set 2 – 1 rep @ 80%
*Set 3 – 1 rep @ 85%
*Sets 4-5 – 1 rep @ 90%
*Set 6 – 2 reps @ 80%
C.
Every 2 minutes, for 12 minutes (6 sets):
Snatch x 2 reps
*Sets 1-2 @ 70%
*Sets 3-4 @ 75%
*Sets 5-6 @ 80%
D.
In 15 minutes, establish a 5-RM Deadlift
E.
Every 2 minutes, for 8 minutes (4 sets):
Push Press x 5 reps @ 90-95% of your 5-RM Push Press
Performance Power Training
Friday, May 18th, 2018
Jet Fuel:
500m Row
3x
30mtn climbers
:30 Hollow
-then
Mash lower body
Major, Lift: Red: Deadlift
-then 2xAMRAP @80% of the days heaviest set
Wht/Blu: Squat/Deadlift
Squat
6×4 @50%
Deadlift
10×1 @60%
GainCity:
3×20 Weighted Hip Extensions
3×20 GHD Situps
Afterburner:
4x
1minute amrap:
4 Front squats
2 lunges (each)
*Bar cannot touch the ground during the amraps!!
*Lightweight so speed can be maintained
*rest 2 minutes between rounds, 10mins total workout time.