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.