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Freedom WOD Classes

Warm Up: 6 Mins
10 Air Squats w/ 3 sec pause
2:00 Hip and Ankle Opener
3:00 Pizza Delivery

Strength: 14 mins
3 Rounds, on the 3:00:
15 Front Squats (53%)

Mobility: 4 Mins
2 Min / Side Glute Roll

Metcon: 17 Mins
17 Min AMRAP:
10 Bar Muscle Ups / 20 Pull Ups
50 DU / 100 Singles
50 Wallballs (20/14)
50 DU / 100 Singles
50 V-Ups / Sit Ups
50 DU / 100 Singles
50 KBS (53/35)

Elite Competition Class

Silverback Primer
3 Sets For Quality:
5 Tempo Ring Rows
10 Front Rack Reverse Lunges
:20 Second Front Squat Hold

Box Front Squats
On the Minute x 10:
2 Box Front Squats
-STIMULUS
The goal on these Box Front Squats is speed off the box
We’ll pause for 1 full second on the box, then fire up from our seated position
Set the box (or plates) just below parallel
Perform 2 reps every minute on the minute for 10 minutes (20 reps total)
These percentages are based on your 1RM Front Squat:
Sets 1-2: 50% of 1RM Front Squat
Sets 3-4: 55% of 1RM Front Squat
Sets 5-7: 60% of 1RM Front Squat
Sets 8-10: 65% of 1RM Front Squat

-MOVEMENT FOCUS
Unlike a traditional box squat, where the bar is in the back rack, the goal is not to sit way back so the shin is vertical
That kind of lower body action would throw off front rack positioning and balance
Maintain normal mechanics front squat mechanics and focus on speed off of the box

Push Press
4 Sets of 6
Rest 2 minutes between sets. This is our third of four iterations in this sequence.
-STIMULUS
As a reminder, the weight stays the same across all 4 sets
Let’s aim to build in loading from our last effort, adding 2-4%

Conditioning
“Anna”
AMRAP 3:
3 Rope Climbs (15′)
9 Front Squats (245/165)
Max Calorie Row

Rest 2 Minutes

AMRAP 3:
3 Rope Climbs (15′)
7 Front Squats (245/165)
Max Calorie Row

Rest 2 Minutes

AMRAP 3:
3 Rope Climbs (15′)
5 Front Squats (245/165)
Max Calorie Row
-STIMULUS
The barbell weight is on the heavier side, but should be something you can grind through unbroken sets in the workout (Note: Bar Comes From the Rack)
With very short windows, we want to spend about a minute at each movement – so cap the rope climbs and front squats at 2 minutes so there is at least 1 minute on the rower
-STRATEGY
With rest built in, we’re looking to move quickly during our working intervals and recover during the 2 minutes of rest between
Move fast, but methodically through the rope climbs
There is very little interference between rope climbs and squatting, so we can afford to push the speed between reps on the opening movement
Although the barbell is on the heavier side, let’s aim for unbroken squats throughout
After the front squats, quickly get the handle on the rower moving
Even if the first few calories are on the slower side from just coming off the heavy squats, we get the machine going
After the first several pulls, settle into a strong pace to finish out the 3 minutes
With each round, since the front squats drop by 2 reps, try to increase your total calorie number on the rower – even if it’s only by 1 calorie

Skill Conditioning
For Time:
12 Parallette Handstand Push-ups (14/8)
12 Sandbag Over Shoulder (150/100)

30/24 Calorie Assault Bike

9 Parallette Handstand Push-ups (14/8)
9 Sandbag Over Shoulder (150/100)

30/24 Calorie Assault Bike

6 Parallette Handstand Push-ups (14/8)
6 Sandbag Over Shoulder (150/100)

STIMULUS

• In the second part of skill conditioning, we’ll also work through 1 gymnastics, 1 weightlifting, and 1 mono-structural movement
• The gymnastics movement is the parallette kipping handstand push-up
• A standard parallette is 14 inches high, so men going prescribed will go to the floor and women going prescribed will stack 6 inches of plates and abmats to get to an 8 inch deficit
• Choose a deficit that you could complete the set of 12 in 1-2 sets when fresh
• You’ll alternate shoulders every rep with the heavy sandbag over shoulder
• This should be a weight that you could complete the 12 reps in 90 seconds or less when fresh

-STRATEGY

-Parallette Handstand Push-ups
The parallette handstand push-ups are all about aggressively opening the hips
With such a deep deficit, a powerful lower body extension takes a lot of the pressure off the arms to press the body weight out of the hole
Once you have to grind through reps, it takes a good amount of rest before you can come back strong
Small sets, even as low as 2’s and 3’s, might be the best option
A good time to break is before your reps start to slow down
Consider the following sets:

• SET OF 12:
  • 12
  • 6-6 or 7-5
  • 4-4-4
  • 3-3-3-3
  • 6 Sets of 2
• SET OF 9:
  • 9
  • 5-4
  • 3-3-3
  • 2-2-2-2-1
• SET OF 6:
  • 6
  • 3-3
  • 2-2-2
  • 2-2-1-1

-Sandbag Over Shoulder
The goal here is to find a good rhythm that you can keep moving at
Work at a methodical pace that is the same from the first rep to the last rep
The one place we can really push this movement is the final set of 6

-Assault Bike
Speed on the Assault Bike is secondary to good sets on the handstand push-ups
A fast bike is easily lost with long breaks or failed reps on the wall
Adjust your pace here to help you maximize your ability on the parallettes in the second and third rounds

Brother Bros Barbell Club