Freedom WOD Classes
Warm Up: 5 Mins
5 Min AMRAP for Quality:
5 Jumping C2B PU
2/Side Torso Circles
5 Power Cleans Unloaded BB
2 Jefferson Curls Unloaded BB – https://www.youtube.com/watch?v=G8i6N7ysotA
S&C EMOM: 14 Mins
Quick Review of Push Jerk Then:8 Min EMOM
Odd: 8 C&Push Jerk ( ~60%)
Even: Rest
Mobility: 8 Mins
2 Min/Side Roll Lat w/ KB Over Racked BB
90 Sec/Side Tricep Smash
Metcon: 12 Mins
8 Round Tabata (20:10) – Rotate after every 2 rounds
Push Press (115/75)
Row For Cals
Chest to Bar Pull Ups
Elite Competition Class – 1/2/18
1. Snatch Balance
On the Minute x 8
Minutes 1-2: 65%
Minutes 3-4: 70%
Minutes 5-6: 75%
Minutes 7-8: 80%
2. Hang Squat Snatch
6 Sets:
3 Hang Squat Snatches
Set #1 – 70%
Set #2 – 72%
Set #3 – 74%
Set #4 – 76%
Set #5 – 78%
Set #6 – 80%
Rest as needed between
3. Back Squat
5 Reps @ 80%
2 Reps @ 83%
5 Reps @ 80%
2 Reps @ 86%
5 Reps @ 80%
2 Rep @ 89%
Rest as needed between
4. Conditioning
For Time:
30 Box Jumps (30/24)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (70/53)
30 Front Squats (135/95)
30 Toes to Bar
30 Push Press (135/95)
30 Deadlifts (135/95)
30 Wallballs (30/20)
30 Burpees
30 Triple Unders
5. Midline Conditioning
8:00 Ski Erg*
*On the 2:00, 4:00, 6:00 – 20 GHD Sit-Ups
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 Balance x 2 reps
Build over the course of the 4 sets.
B.
Every 90 seconds, for 12 minutes (8 sets):
Snatch
*Set 1 – 2 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 1 rep @ 85%
*Sets 5-6 – 1 rep @ 87-90%
*Sets 7-8 – 1 rep @ 90-93%
Immediately followed by…
Every 45 seconds, for 3 minutes (4 sets):
Snatch x 1 rep @ 80%
C.
Every 2:30, for 15 minutes (6 sets):
Back Squat x 6 reps
*Sets 1-2 – @ 95% of your 6-RM weight
*Sets 3-4 – @ 90% of your 6-RM weight
*Sets 5-6 – @ 85% of your 6-RM weight
D.
Three sets of:
Glute Ham Raise x 8 reps
Chin-Ups x 8 reps
Rest 30 seconds
