January 23, 2018 by thao

1/24/18

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Freedom WOD Classes

Warm Up: 5 Mins

2 Rounds or 5 Mins:
5 Burpee Pull Ups
10 Front Squats w/ Unloaded Barbell
25 DU or 1 Min Practice

S&C EMOM: 8 Mins

8 Min EMOM
Odd: 9-13 C2B Pull Ups or Jumping C2B
Even: 8-12 Thrusters (95/65)

Mobility: 8 Mins

2 Min / Side Roll Lats
2 Min / Side Roll Hamstrings

Metcon: 12 Mins

4 Round Rotating Tabata (45:15)
Bench Press (135/95)
DU
Ring Rows

Elite Competition Class – 12/30/17

Deload Week

1. Conditioning
30:00 Run

2. Conditioning
For Time:
7 Rounds of Chest to Bar “Cindy”
50/30 Calorie Assault Bike
30 Squat Snatches (175/115)

1 Round of Chest to Bar “Cindy”: 5 Chest to Bar Pull-ups, 10 Push-ups, 15 Air Squats

Brother Bro’s Barbell Club

Wednesday (Session Two)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Receiving x 5 reps

Followed by…

Every minute, on the minute, for 4 minutes (4 sets):
Clean Grip Snatch x 3 reps

The goal of the Clean Grip Snatch is as a warm-up & mobility exercise. If flexibility is an issue, stick wtih the empty bar & just work to go lower each set.

B.
In 20 minutes, build to a 1-RM Hang Snatch

C.
Every minute, on the minute, for 8 minutes (8 sets):
Clean & Jerk

*Sets 1-2 – 1 rep @ 75%
*Sets 3-4 – 1 rep @ 80%
*Sets 5-6 – 1 rep @ 85%
*Sets 7-8 – 1 rep @ 90%

D.
Every 2:30, for 7:30 (3 sets):
Bulgarian Split Squat x 6 reps each leg

Build over the course of the 3 sets.

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    CONTACT

    2716 S. College Ave Suite B Fort Collins, CO, 80525

    (970) 213-3974

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    Terms and Conditions for trial week

    You must be a resident and have a local address in Fort Collins. Offer valid for new members only! Parent or guardian must be present to sign waiver for anyone under the age of 18 years of age. Can note be combined with any other offers or discounts. 

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