You can’t cheat the grind… It knows how much you’ve invested.
It wont give you nothing you haven’t worked for.

Freedom WOD Classes

Metcon: 5 Mins
Wall Ball Warm Up

Mobility: 6 mins
3 mins / side Lax Ball: Gluts/TFL/Hip Flexor

Strength: 20 mins
Squat Clean 10 min
10 Rep Max
10 Reps @ 75% 10RM
10 Reps @ 70% 10RM

Metcon: 14 Min Cap
30 WallBalls 20/14
30 Sit Ups
10 Burpees
30 MB Cleans 20/14
10 Burpees
30 Sit Ups
30 WallBalls 20/14

Elite Competition Class

Wednesday Primer
3 Rounds (18:00 total):

AMRAP 2:
30-40% of your Max Strict HSPU
12 CTB Pull-Ups
Max Calorie Assault Bike
… Rest 1:00

In a 2:00 Window
30-40% of your Max Strict HSPU
12 Box Jump Overs (24″/20″)
Max Calorie Row
… Rest 1:00

Brother Bros Barbell Club 

Wednesday (Session Two)
A.
In 15 minutes, build to a 2-RM No Hook No Feet Snatch

Feet should start in your landing position and the feet should not move. Do not use a hookgrip.

B.
In 15 minutes, establish a 3-RM Overhead Squat

C.
Every 2:30, for 10 minutes (4 sets):
Snatch Pull + 6 Second Lowering Phase x 3 reps

Start at 95% of 1-RM Snatch & build as you go. Focus on maintaining perfect snatch positions throughout.

D.
Every 2:30, for 7:30 (3 sets):
Barbell Lunges x 5 reps each leg

Aim for 2 heavy working sets.

E.
Every 90 seconds, for 6 minutes (4 sets):
Romanian Deadlift x 6 reps

(Goal weight should be around 80% of 1-RM Clean)

Performance Power Training

Wednesday, October 16th, Active Rest

Active Rest Day
20 minutes:
30 Cal Row
30 Slam Ball

-OR-

HUMPDAY PUMPDAY!!
Heavy 5 Bench Press
-then
20 minutes ladder:
2 Bench Press @heavy 5 weight
2, 4, 6, 8, 10, etc… kb goblet Squats and kb swings
*Bench stays 2, squats/swings go up by 2 every round