Freedom WOD Classes
Warm Up:
30 seconds at each:
Mountain Climbers
Burpees
Squat Jumps / Air Squats
Torso Circles (Neuro Mobility)
30 sec / side Samson Stretch
Inch Worms
S&C EMOM: 12 Mins
4 Mins to set & go
8 Min EMOM
Odd: 4-6 Squat Cleans (~70%)
Even: Row 15/12 Cals
Mobility: 5 Mins
90 Sec / Side Barbell Hamstring Roll
Metcon: 15 Mins
5 Rounds of a 2 Min AMRAP:
3 DL (155/105)
2 Hang Power Cleans (155/105)
1 Push Jerk (155/105)
Rest 1 Min
Elite Competition Class – 12/18/17
1. Hang Squat Snatch
Every 1:30 x 5 Sets:
Hang Power Snatch
Overhead Squat
Hang Squat Snatch
then
7 Minutes to Build to Heavy Hang Squat Snatch
2. Overhead Squat
2 Sets of 10
3. Ring Muscle-Ups
Alternating On the Minute x 10 (5 Rounds)
30% of Max Ring Muscle-ups
6 Alternating Dumbbell Squat Snatches
Athletes choice on weight
4. Conditioning
4 Rounds:
27/21 Calorie Row
21 Chest to Bar Pull-Ups
15 Burpee Box Jumps (24/20)
9 Clean and Jerks (165/110)
5. Bike Conditioning
7 Rounds:
1:00 On, 1:00 Off
Brother Bro’s Barbell Club
Monday (Session One)
A.
Every minute, on the minute, for 4 minutes (4 sets):
Press in Receiving Position x 5 reps
Build over the course of the 4 sets.
Followed by…
Every minute, on the minute, for 4 minutes (4 sets):
Snatch Grip Push Press + Overhead Squat x 1 rep
Build over the course of the 4 sets.
B.
Every minute, on the minute, for 12 minutes (12 sets):
Snatch without moving feet
*Set 1 – 2 reps @ 65% of 1-RM Snatch
*Set 2 – 2 reps @ 70% of 1-RM Snatch
*Set 3 – 1 rep @ 75% of 1-RM Snatch
*Set 4 – 1 rep @ 78% of 1-RM Snatch
*Set 5 – 1 rep @ 82% of 1-RM Snatch
*Set 6 – 1 rep @ 86% of 1-RM Snatch
*Sets 7-8 – 1 rep @ 90% of 1-RM Snatch
*Sets 9-12 – 1 rep @ 80-85% of 1-RM Snatch
(Feet should start in your landing position. Heels can come off the ground but the feet should not move.)
C.
Every 2:30, for 15 minutes (6 sets):
Back Squat x 4 reps @ 8-RM weight
D.
Four sets of:
Glute Ham Raise x 6 reps
Rest 30 seconds
Chinups x 10 reps
Rest 30 seconds
