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Freedom WOD Classes
Warm Up: 5 Mins
D.R.O.Ms
High Knees E-W-E
Butt Kicks E-W-E
Samson Stretch E-W
Burpee Broad Jumps W-E
Inchworms half way
Strength: 14 Mins
Clean & Jerk Cycling
Min1: 8 @55% Tn’G (only this set)
Min3: 6 @65%
Min5: 6 @75%
Min7: 10 @55%
Min9: 8 @55%
*Finish all sets in 60 seconds or less
Mobility – 8 Mins
Hip Stretch
Metcon: 14 Mins
3 Rounds – 1:30 M.E at each movement then rotate
Alternating DB Hang Cleans (50/35)
Row For Cals
Box Jumps
Elite Competition Class
“Sea Legs”
In a 15 Minute Window:
2 Rounds:
30/21 Calorie Row
25 Box Jump Overs (24/20)
20 Front Squats (135/95)
In Time Remaining…
Build to a 1RM:
Squat Clean + Hang Squat Clean + Jerk
Skill Conditioning
Alternating “On the 2:00” x 16 (4 Rounds):
Minutes 1-2: 50′ Barbell Overhead Walking Lunge
Minutes 3-4: 7 Deficit Kipping Handstand Push-ups + 3 Rope Climbs
Run Conditioning
With a Running Clock:
On the 5:00 x 3: 800 Meter Run
On the 4:00 x 4: 400 Meter Run
On the 3:00 x 5: 200 Meter Run
Brother Bros Barbell Club
Friday (Session Three)
A.
Every minute, on the minute, for 4 minutes (4 sets):
Press in Split x 5 reps
Build over the course of the 4 sets. The goal is to work on technique here, not maximal weight.
B.
Every 2 minutes, for 16 minutes (8 sets):
Clean High Pull + Hang Clean + Clean + Jerk
*Set 1 = 1 rep @ 65%
*Set 2 = 1 rep @ 70%
*Sets 3-4 = 1 rep @ 75%
*Sets 5-6 = 1 rep @ 80%
*Sets 7-8 = 1 rep @ 85%
C.
Every 3 minutes, for 15 minutes (5 sets):
Enderton Front Squat Complex x 1 rep
*Sets 1-3 = @ 85% of 1-RM Enderton Front Squat Complex
*Sets 4-5 = @ 90% of 1-RM Enderton Front Squat Complex
*Note: If you do not know your 1-RM in this complex, establish a 1-RM today instead of doing these sets.
(Take the bar out of the rack. The Enderton Front Squat complex consists of 3 reps in total: 1st rep = 3 second pause at the bottom, 2nd rep = double bounce, 3rd rep = regular front squat. These 3 reps = 1 rep of the complex)
D.
Three sets of:
Bench Press x 10 reps
Prone Plank x 60 seconds
Rest 30 seconds
Build in weight as you go for the Bench Press
Performance Power Train
Friday, January 18th, 2019
Preflight: Change in dynamic today with Jump squats for the main event
JetFuel:
Row 500
Row 250
2xrow 100 FaST
-mash
Major Lift: Red: Deadlift
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Jump Squats/Bandy Deadlifts
-Jump Squats
10×5 @30%
**These are power squats. DO NOT go to full parallel**
**Reset for each rep. Jump MAX HEIGHT**
Today’s work is about bar velocity and power production from the top half of the squat.
-Bandy Deads
7×2 @65%
GainCity:
-100 Empty Barbell walking lunges
-Sled drag
4x100m
Afterburner:
Row 500 AFAP,
Rest 2 mins
Row 500 AFAP
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SABADO GIGANTE
20min Max ROunds:
Max Bench PRess @bodyweight
Max Pullups
15 Heavy Wallball
20m Sled Push AHAP
