Freedom WOD Classes
Warm Up:
250 Row
then
2 Rounds
8 Anchor Point T-2-B
8 Push Press
8 Sit Ups
Mobility:
Lats and Triceps
Strength:
6 Rep Max 12 mins
Strict Press
Metcon:
20 Min AMRAP
Teams of 3 – Athlete completes full round before switching
12/9 Cal Row
9 T-2-B
6 HSPU
Elite Competition Class
1. Deficit Strict Handstand Push-ups (10 mins)
12 Reps
Rest 1:10
10 Reps
Rest 1:00
9 Reps
Rest :50
8 Reps
Rest :40
7 Reps
Rest :30
6 Reps
(4.5” / 3” Deficit)
2. Run (On the 0:00…)
4 Rounds:
2:20 Light Pace
:40 Seconds Fast Pace
No rest between efforts. 12 Minute.
3. Conditioning (On the 16:00…)
6 Rounds, On the 3:00
21/15 Calorie Row
100 Meter Sandbag Sprint (70/50)
Score is slowest round
4. Conditioning (On the 38:00…)
AMRAP 2:00
3 Calorie Bike or Row, 3 Barbell-Facing Burpees
6 Calorie Bike or Row, 6 Barbell-Facing Burpees
9 Calorie Bike or Row, 9 Barbell-Facing Burpees
Rest 2:00
AMRAP 3:00
3 Calorie Bike or Row, 3 Barbell-Facing Burpees
6 Calorie Bike or Row, 6 Barbell-Facing Burpees
9 Calorie Bike or Row, 9 Barbell-Facing Burpees
Rest 2:00
AMRAP 4:00
3 Calorie Bike or Row, 3 Barbell-Facing Burpees
6 Calorie Bike or Row, 6 Barbell-Facing Burpees
9 Calorie Bike or Row, 9 Barbell-Facing Burpees
Brother Bro’s Barbell Club
Wednesday (Session Two)
A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Clean (Sots Press) x 5 reps
Followed by…
Every minute, on the minute, for 3 minutes (3 sets):
Clean Grip Overhead Squat x 5 reps
(Build in weight if your mobility allows you to get into a comfortable position at the bottom. If flexibility is an issue, stick with an empty barbell & go as low as you can safely go.)
B.
Every 2 minutes, for 18 minutes (9 sets):
Snatch
*Set 1 – 2 reps @ 70%
*Sets 2-3 – 2 reps @ 75%
*Sets 4-5 – 2 reps @ 80%
*Sets 6-7 – 1 rep @ 85%
*Sets 8-9 – 1 rep @ 90%
C.
Every 2 minutes, for 16 minutes (8 sets):
Clean & Jerk
*Set 1 – 2 reps @ 70%
*Set 2 – 2 reps @ 75%
*Sets 3-4 – 1 rep @ 80%
*Sets 5-6 – 1 rep @ 85%
*Sets 7-8 – 1 rep @ 90%
D.
Every 3 minutes, for 9 minutes (3 sets):
Bulgarian Split Squat x 8 reps each leg
Build over the course of the 3 sets.
