3/25/2015

Freedom WOD Classes

D.R.O.M.s

Mobility

Plate Warm-up

Clean and Jerk Progressions

Metcon:

“Grace”

30 Clean and Jerks (135/95)

Elite Competition Class

1. Snatch
3 rounds of:
3 reps at 70%
3 reps at 75%
2 reps at 80%
2 reps at 85%
1 rep at 90%

2. Conditioning
12 Min AMRAP
10 KBS, 2-pood/1.5-pood
60 Double unders
6 10m Shuttle sprints (every turn around counts as a rep)

3/24/2015

Freedom WOD Classes

D.R.O.M.s

Flight Simulator (Unbroken DU – 5, 10, 15,…50, 45,40…5)

Mobility

Metcon:20 Minutes of Burpees!!!

During Each 60 Second Period Perform the Following Number of Burpees
1. 20 Burpees
2. 73. 13
4. 10
5. 1
6. 19
7. 4
8. 16
9. 8
10. 12
11. 3
12. 17
13. 5
14. 15
15. 11
16. 9
17. 18
18. 2
19. 14
20. 6

Elite Competition Class

1. Conditioning
With a running clock
21-15-9:
Thrusters, 95/65
Box Jumps, 24/20

rest equal time, then…

21-15-9:
Calorie Row
Bar Facing Burpees

3/23/2015

Freedom WOD Classes

D.R.O.M.s

PVC Drills – Cleans, Pulls 2 and 3

Hang Power Cleans

5 x 5

Metcon: “Nancy”

5 Rounds For Time:

400 M Run

15 O.H. Squats (95/65)

Elite Competition Class

15.4

OR

1. Strength
2×10 Back Squat

2. Conditioning
Teams of 3 complete AMRAP 16 of the following triplet:
10 Front Squats, 185/135
20 C2B
30 Deads 185/135
Athlete 1 and 2 start on the triplet (one athlete working at a time). Athlete 3 starts on a rower and completes 500m Row before switching with a teammate. One teammate must always be rowing, and you must switch every 500m. Score is total rounds + reps of the triplet.

3/20/2015

Freedom WOD Class

D.R.O.M.s

Movement of the Month: Olympic Technique: Clean progressions

Metcon:

15 Lunges

40 Sit Ups

15 KB Front Rack Lunges

30 V-Ups

15 Lunge Explodes

20 WB Sit Ups

Elite Competition Class

Prep for 15.4

Mobility and Technique

3/19/2015

Freedom WOD Class

D.R.O.M.s

Mobility

Metcon – On a Running Clock:

From 0:00 – 6:00

Row 1000 M

From 6:00-11:00

Run 400 M

M.E. HSPU for Remaining Time

From 11:00-16:00

Run 400 M

M.E. Burpees for Remaining Time

Elite Competition Class

Rest Day

3/18/2015

Freedom WOD Classes

D.R.O.M.s

Movement of the Month: Olympic Technique High Hang Squat Snatch – working speed under the bar, form over load. 20 Minutes max

Metcon:

EMOM for 15 Min

12 Pull Ups (Even Min)

6 Snatch Grip Deadlifts 135/95 (Odd Min)

Elite Competition Class

1. Strength
Build to a heavy Overhead Complex of: 1 Push Press + 1 Push Jerk + 1 Split Jerk

2. Conditioning
EMOMx15
5 rounds of:
Min 1 – :30s Max rep 10m Shuttles
Min 2 – :30s Max rep 1-Arm DB Snatches, 70/50 – alternate arms every rep
Min 3 – :30s Max rep Strict HSPU, 165/115

 

3/17/2015

Freedom WOD Classes

D.R.O.M.s

Mobility

Metcon:

50 DU

25 Push Press (75/55)

25 Russian KB (53/35)

25 KTE

25 Ring Dips

25 KTE

25 Russian KB

25 Push Press

50 DU

Elite Competition Class

1. Conditioning
50 Cal Row
50 Box Jumps
25 PC (135/95)
25 Burpees over Bar

3/16/2015

Freedom WOD Classes

D.R.O.M.s

Movement of the Month: High Hang Squat Cleans – 20 Minutes

PVC Review

Sets of 8, Climbing in weight (Focus is on Technique and Speed Under the Bar)

Metcon:

4 Rounds:

15 Box Jumps (24/20)

10 Lateral Barbell Burpees

5 Squat Cleans (135/95)

Elite Competition Class

Mobility

3 Rounds for time:
21 Box Jumps (24/20)
15 Bar Facing Burpees
9 Power Cleans (135/95)

3/13/2015

Freedom WOD Classes

D.R.O.M.s

Mobility

Metcon:

“Open 15.3″
14-minute AMRAP:
7 muscle-ups
50 wall balls (20/14)
100 double-unders

Scaled

“Open 15.3″
14-minute AMRAP:
50 wall balls (14/10)
200 single-unders

M 20-lb. ball to 10’
F 14-lb. ball to 9’

Elite Competition

Mobility   OR

“Open 15.3″
14-minute AMRAP:
7 muscle-ups
50 wall balls
100 double-unders

M 20-lb. ball to 10’
F 14-lb. ball to 9’

3/12/2015

Freedom WOD Classes

D.R.O.M.s

Mobility

Hand Stand Practice

Metcon:

Up to 15 Mins to Work as Heavy as Possible:
Snatch: Start at 35 and 45 and increase weight by increments of 5 or 10 lbs until you miss back to back attempts at the same weight.

Cleans: Continue where you left off on snatch and increase by 5 or 10 lbs until you miss back to back attempts at the same weight

*Focus on Technique that we have been Reviewing for Movement of the Month*

Elite Competition Class

Rest Day / Mobility