Freedom WOD Classes
Warm Up: 5 Mins
4 Min AMRAP for Quality
10 RDL – Unloaded BB
8 DL – Unloaded BB6 Power Cleans – Unloaded BB
5 Inchworms
S&C EMOM: 8 Mins
8 Min EMOM
Odd: 6-12 DL (225/155 or scaled 135/95)
Even: 10-20 Box Jumps (24/20)
Mobility: 6 Mins
90 Sec / Side Roll Calf
90 Sec / Side Roll Hip Flexors
Metcon: 14 Mins
Open Workout 14.4
14 Min AMRAP
60 Cal Row
50 T2B
40 WB
30 Power Cleans
20 Ring MU
*In classes of more than 10, have some athletes go in the following order: TTB, Row, WB, PC, RMU*
Elite Competition Class – 12/30/17
Deload Week
1. Deadlift + Push Jerk
Alternating On the Minute x 10
Odd – 3 Deadlifts
Even – 3 Push Jerks
Start at 70% on both. Steadily climb to a heavy set of 3 on each.
2. Conditioning
4 Rounds:
50 Zeus Rope Double Unders
30 Wallballs (30/20)
10 Deadlifts (315/205)
3. Midline
3 Sets:
20 Pistols
1:00 D-Ball Hold (150/100)
Brother Bro’s 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 90 seconds, for 15 minutes (10 sets):
Clean & Jerk
*Set 1 – 2 reps @ 70%
*Set 2 – 2 reps @ 75%
*Sets 3-4 – 2 reps @ 80%
*Sets 5-7 – 2 reps @ 85%
*Sets 8-10 – 2 reps @ 80%
C.
Every 2:30, for 15 minutes (6 sets):
Front Squat
*Sets 1-2 – 4 reps @ 75-80%
*Sets 3-4 – 3 reps @ 80-85%
*Sets 5-6 – 2 reps @ 85-90%
D.
Three sets of:
DB Push Press x 8 reps
V-Ups x 20 seconds
Rest 30 seconds
Build in weight as you go for the Push Press.
