4/21/2015

Freedom WOD Classes

D.R.O.M.s

Mobility

10 Minutes to work to a Heavy Single Clean Complex

Lift Off, Olympic DL, High Hang Squat Clean

Metcon:

8 Min AMRAP

5 Hang Power Clean (135/95)
5 Burpees

Rest 3 Min

6 Min AMRAP

5 Deadlifts (185/135)
5 Burpees

Elite Competition Class

1. Strength
Clean Complex
A. EMOMx5: 3 Power Cleans + 3 Front Squats + 3 Jerks
Rest 5 minutes
B. EMOMx5: 2 Power Cleans + 2 Front Squats + 2 Jerks
Rest 5 minutes
C. EMOMx5: 1 Power Clean + 1 Front Squat + Jerk

2. Gymnastics Skills
A. EMOMx3: 1 Legless Rope Climb – wear a vest if possible
Rest 3 minutes
B. EMOMx3: 2 Rope Climbs – wear a vest if possible

3. Gymnastics Skills
7 sets of the following complex:
3 TTB + 3 C2B + 3 Bar Muscle ups + 3 C2B + 3 TTB – all reps completed without coming off the bar

4. Conditioning
3 RFT:
30 Cal Row
20 Power Cleans, 95/65
10 OHS, 95/65
5 Strict HSPU

4/20/2015

Freedom WOD Classes

D.R.O.M.s

Back Squat

3 x 8

Metcon:

12 Min AMRAP:

15 Ring Push Ups

100 Foot Walking Lunges

20 Foot Handstand Walks or 45 Second Handstand hold against wall

Extra Credit Rowing!!

3 x 300 M Row with 1 Minute rest between Sprints

Elite Competition Class

Rest day or

1. Strength
A. 3×3 OHS
B. 3×3 Front Squats
C. 3×3 Back Squats

2. Conditioning
3 RFT:
7 Squat Cleans, 185/135
14 C2B

3. Conditioning
3RFT:
3 Rope Climbs
30 Box Jumps Overs, 24/20

4/17/2015

Freedom WOD Classes

D.R.O.M.s

Mobility

Deadlift

5 x 1

Metcon:

Teams of 3:

Row 4000 M
300 DU (3:1 Singles)
200 Wallball Sit-ups

*All Partners can work or rest at any point. Switch stations as needed*

Elite Competition Class

1. Pulls
2×10 Dead Lift

2. 20-rep Benchmark
20 unbroken Thrusters for max weight – no “thrust-a-jerks” allowed.

3. Odd Object Conditioning
5 RFT:
6 D-ball Shoulders, 150/100
6 Bar MU

4. Rowing
4x500m, 1:30 rest

5. Midline Accessory Work
3×20 Weighted abmat Sit-ups, feet anchored
3×20 Weighted Hip Extensions

4/16/2015

Freedom WOD Classes

D.R.O.M.s

Snatch

5 x 1

Metcon:

15 Min AMRAP

15 Second Bar Hold

Then 3 Rounds of:

5 Hang Power Snatch (75/55)

7 Ring Rows

9 Push-ups

Elite Competition Class

Rest Day

4/15/2015

Freedom WOD Classes

D.R.O.M.s

Strict Press

5 x 1

Metcon:
50 Air Squats3 HSPU
40 Air Squats
6 HSPU
30 Air Squats
9 HSPU
20 Air Squats
12 HSPU
10 Air Squats
15 HSPU

Elite Competition Class

1. Snatch
A. 1-rep heavy Hang Power Snatch
B. 1-rep heavy Power Snatch from blocks below the knee
C. 1-rep heavy Power Snatch

2. Barbell Conditioning
18-15-12-9-6-3 unbroken Push Press (not jerk) for time, 135/95

3. Conditioning
“Mind Eraser”
AMRAP 20:
7 Power Cleans, 135/95
7 Burpees
200m Run

4/14/2015

Freedom WOD Classes

D.R.O.M.s

Cleans

5 x 1

Metcon:

25 Box Jumps (24/20)

20 Power Cleans (135/95)

15 Lateral Burpee Bar Overs

20 Box Jumps

15 Power Cleans

10 Lateral Burpee Bar Overs

15 Box Jumps

10 Power Cleans

5 Lateral Burpee Bar Overs

Elite Competition Class

1. Clean
EMOMx15: 1 Squat Clean
Mins 1-5: 80%
Mind 6-10: 85%
Mins 10-15: 90%

2. Gymnastics Skills
EMOMx15
Odd: 25′ HS Walk
Even: 1 legless Rope Climb + 1 Rope Climb

3. Conditioning
“Heartbreak Kid”
3 Rounds:
10 Front Squats, 185/135 – no rack
20 C2B
50 Double Unders

4/13/2014

 matthewyoga

Freedom WOD Classes

D.R.O.M.s

Back Squats

5×1

21-15-9
Wall Balls 20/14
KB Swings 53/35
200 m sprint after each round

Elite Competition Class

Rest Day

Or Sundays WOD.

4/10/2015

Freedom WOD Classes

D.R.O.M.s

Deadlift

5 x 3

Metcon:

25 GHD SU
25 Double Unders
50 V-ups
50 DU
100 Sit-ups
100 DU

Elite Competition Class

1. Strength
Work up to a heavy single Front Squat

2. Strength
Work up to a heavy single Jerk

3. Conditioning
“J”
200 DU Buy-In
4 Rds:
5 Ring MU
10 Front Squats (155/105)
15 HSPU
20 Burpees

4/9/2015

Freedom WOD Classes

D.R.O.M.s

Snatch

5 x 3

Metcon:

Complete Either of the Following for Time:

Front Squats Until You Reach a Total of 8,000 lbs
ex: 95# x 85 Reps = 8,075 lbs

OR

Back Squats Until You Reach a Total of 10,000 lbs
ex: 115# x 87 Reps = 10,005 lbs

*5 Burpee Penalty Anytime You Drop or Rack the Barbell*

Elite Competition Class

Rest / Mobility Day

4/8/2015

Freedom WOD Classes

D.R.O.M.s

Bench Press

5 x 5

Metcon:

4 Rounds

3 Min AMRAP:

5 Deadlifts (95/65)

5 Push Press (95/65)

5 Box Jumps

Rest 1 Min

Elite Competition Class

1. Overhead Squat
work up to a heavy single

2. Snatch Balance
work up to a heavy single

3. Hang Squat Snatch
work up to a heavy single

4. Conditioning
7 RFT:
7 C2B
7 Burpees
7 Power Cleans, 155/105