12/15/2014

Freedom WOD Classes
D.R.O.M.s
 
Front Squats out of the hole
3 x 5
 
Rowing Sprints
500 M
Rest 2 Mins
250 M
Rest 2 Mins
150 M
 
Metcon:
2 Rounds for time:
30 TTB
20 Deadlift (225/155)
10 Wall Walks
 
Elite Competition Class
1. 10 Min AMRAP
3-6-9….of
Thrusters (95/65)
C2B Pull ups
 
2. Snatch
A. Power Snatch + Snatch Balance @50%, 55%, 65%, 70%
B. Squat Snatch @ 75%, 80%, 85%, 90%, 95%, 85%, 80%, 75%, 70%
 
3. Clean and Jerk
A. Squat Clean + Front Squat + Push Jerk + Split Jerk @ 45%, 50%, 55%, 60%, 65%
B. Clean and Jerk @ 70%, 75%, 80%, 85%, 90%, 95%, 85%, 80%, 75%
 
4. Front Squat
3 x 2

 

 

12/12/2014

Freedom WOD Classes
D.R.O.M.s
 
Bench Press
3 x 12
 
Metcon:
Sprint Intervals
10 Min EMOM
Odd Minute: Max Effort Row for Meters
Even Minute: Rest
 
Then Immediately begin 10 Min EMOM
Odd Minute: Max Effort Burpees
Even Minute: Rest
 
Elite Competition Class
1. 14 Min AMRAP
20 Cal Row
20 Alternating 1-arm KB Snatches (70/50)
 
2. Deadlift
10-8-6-4-2 (Try to increase load on one set from last time)
 
3. C2B Ladder: 1.2.3.4.5.6.7.8.9.10 Unbroken reps for time (if you are unable to complete the entire ladder unbroken, start back at 1-rep and repeat the ladder as many times as necessary until you have completed 60 reps total).

12/11/2014

Freedom WOD Classes
D.R.O.M.s
 
Mobility
 
Head Stand / Hand Stand Progressions
 
Metcon:
3 Min AMRAP
Clean and Jerk (155/105)
 
90 Sec Rest
 
3 Min AMRAP
Handstand Push-ups
 
90 Sec Rest
 
3 Min AMRAP
Deadlift (155/105)
*Maintain Posture!!*
 
90 Sec Rest
 
3 Min AMRAP
Sit-ups
 
Elite Competition Class
Rest Day
 
 

12/10/2014

Freedom WOD Classes
D.R.O.M.s
 
Mobility
 
Cleans
3 x 12
 
Metcon:
4 Rounds for time:
15 Ring Dips
400 M Run
 
Elite Competition Class
1. Snatch Complex
Power Snatch + Squat Snatch – Work to a heavy set
 
2. For time:
30 Power Snatches @ 70% of the Snatch Complex above. Every time you break complete 2 Muscle ups

12/9/2014

Freedom WOD Classes
D.R.O.M.s
 
Hollow Body Holds / Armadillos
 
Metcon:
3 Rounds
5 Minutes
60 DU / 180 Singles
15 Pull-ups
Max Rep Wallballs until 5 Mins is up
*Rest 1 Min between rounds*
 
Elite Competition Class
1. Partner Workout
With a running clock:
A. 15-12-9 Burpee Facing Box Jump Overs, 24/20
150m Row after every round.

B. 12-9-6 Burpee Facing Box Jump Overs, 24/20
150m Row after every round.

C. 9-6-3 Burpee Facing Box Jump Overs, 24/20
150m Row after every round.

Athlete 1 completes all of “A” (the 15-12-9 and rows). When athlete 1 comes back from the third 150m Row of “A” they will tag athlete 2 who will also complete all of “A”. Once athlete 2 is done they will tag athlete 1, who can then begin to work on “B”. Time is called when athlete 2 completes “C”.

2. 10 Min EMOM
Odd: 50 Double unders
Even: 50′ HS Walk

12/8/2014

Freedom WOD Classes
D.R.O.M.s
 
Back Squat
3 x 12
 
Metcon:
4 Rounds for time:
9 Thrusters (95/65)
18 Box Jumps
9 Snatches (95/65)
18 Burpees
9 Deadlifts (95/65)
 
Elite Competition Class
1. 1 RM Snatch
 
2. 1 RM Front Squat
 
3. 3 Rounds for time:
500 M Row
12 Thrusters (95/65)
21 TTB
 
4. 3 x 25 Unbroken C2B Pull ups

12/6/2014

Freedom WOD Classes

Open Gym

 

Freedom Competition Class

1. DeadLift
work up to a heavy set of 5

2. HSPU
50 Strict HSPU for time

3. Teams of Two
3 RFT:
500m Row each
40 Power Cleans, 135/95
40 Box Jump Overs, 24/20
Each team will have two rowers, one barbell and 1 box. Both athletes row at the same time. When both athletes are done rowing 500m, one will go to the barbell, the other to the box and both athletes will start working at the same time. Athletes can switch stations whenever they choose, but only one athlete may be working on one station at a time.

12/5/2014

Freedom WOD Classes
 
1 RM
Thruster
O.H. Squat
Clean
Jerk
 
Freedom Competition Class
Low Hang Snatch
5 x 1
 
Front Squat
3 x 2
 
“Amanda”
9-7-5
Muscle-ups
Squat Snatch (135/95)
 
3 Rounds for time:
75 DU
25 GHD SU
20 1 Arm KB Snatch (70/53) 10 each side

12/4/2014

Freedom WOD Classes
D.R.O.M.s
 
Mobility
 
Metcon:
Tabata (20/10)
Row for Calories
Burpees
KB Swings (53/35)
*Finish all 8 Rounds at each station before rotating*
 
Elite Competition Class
Rest Day
 
 

12/3/2014

Freedom WOD Classes
 
Find a 1 RM:
 
Front Squat
Push Press
Snatch
Bench Press
 
Elite Competition Class
60 Strict Pull-ups for time
 
“Fortitude”
30 Min EMOM
Odd: 15 Cal Row
Even: 15 Burpees