Freedom WOD Classes

Warm Up: 6 Mins
20 Banded Rows
20 Banded T’s
20 Banded Y’s
4:00 DU Practice (Flight Simulator)

Strength: 10 mins
Alternate w/ Partner
4 x 200/170 M Sprint

Mobility: 7 Mins
1:30 / Side Calf Roll
2 Mins / Side Quad Roll

Metcon: 15 Min Cap
30-20-10
Wallballs (30/20)
Pull Ups
*35 Unbroken DU after each round

Elite Competition Class

Silverback Primer
3 Sets Not For Time:
7 Kettlebell Turkish Sit-ups
:20 Dual Kettlebell Split Stance Iso Hold (Left)
:20 Supinated Grip Dead Hang
:20 Dual Kettlebell Split Stance Iso Hold (Right)
1st iteration (of 3) in this Wednesday primer. Set the baseline today.

Push Press
4 Sets of 6
Rest 2 Minutes Between Sets.
4th and final iteration of this cycle’s progression. Re-testing our cycle opener 10RM soon.

STIMULUS

• This is the 4th and final iteration of this Push Press progression
• Let’s aim to build in loading from last Friday, adding around 2-4%
• As a reminder, the weight stays the same across all 4 sets

Strict Gymnastics
15-10-5:
Strict Chest to Bar Pull-ups
Strict Deficit Handstand Push-ups

Directly Into…

5-10-15:
Strict Pull-ups
Strict Handstand Push-ups (Floor)

STIMULUS

• Working through 2 couplets of strict gymnastics today
• The first couplet is designed to be more challenging than the second
• There is no rest between couplets, but we’ll place a 5 minute time cap on each
• If you finish the opening 15-10-5 before 5 minutes, immediately move on to the 5-10-15 and work until the 10 minute mark
• There is no prescribed deficit for the strict deficit handstand push-ups
• Choose a variation, rep scheme, or deficit for the first couplet that you’re capable of completing 12+ reps of each movement unbroken when fresh
• Some possible volume adjustments could be 9-6-3 followed by 3-6-9
• See below for substitutions

Conditioning
“Airplane Mode”
2 Rounds:
2,000 Meter Erg Bike
1,000 Meter Row
50 Wallballs (30/20)

STIMULUS

• We expect this 2 round, 3-movement workout to take somewhere in the 18-25 minute range to complete
• We’re looking to choose a slightly heavier wallball weight than usual, but one you could definitely complete 25+ reps unbroken when fresh
• Men throw to a 10-ft. target and Women throw to a 9-ft. target
• If you’re unable to Bike Erg, choose from one of the substitutions listed near the bottom of the page

Odd-Object Conditioning
On the 4:00 x 5 Sets:
100′ Sandbag Walk (150/100)
3 Sandbag Over Blocks (150/100)
50′ Rope Pull

Kilos: 68/45.5

Midline
Not For Time:
60 GHD Sit-ups
60 Hip Extensions
45 GHD Sit-ups
45 Hip Extensions
30 GHD Sit-ups
30 Hip Extensions

Brother Bros Barbell Club