Freedom WOD Classes

Warm Up: 4 mins
Treat this as a warm up
To the “Ghostbusters” theme song
Every time you hear the word Ghostbusters you must perform:
2 burpees

Mobility: 6 mins
60 sec / side Lax Ball: Tricep and Lats

Strength: 15 mins
Squat Clean
8 Rep Max
8 Reps @ 80% 8RM
8 Reps @ 75% 8RM

Metcon: 20 Min Cap
“Slimer”
20 Min AMRAP
5 Anchor Point T-2-B (use a KB to anchor off of)
10 Floor Press 135/95 (scaled 95/65)
15 Double Unders or 30 singles

Elite Competition Class

Conditioning
“Jack in the Box”
For Time:
1000 Meter Row
75/50 Calorie Erg Bike
25 CTB Pull-Ups
25 Burpee Box Jump Overs (30″/24″)
25 CTB Pull-Ups
75/50 Calorie Erg Bike
1000 Meter Row

Skill Conditioning
4 Sets, resting 1:00 between:
100m Wreckbag Run (70/50)
200m Run
50′ DB Walking Lunge* (50’s/35’s)
2 Rope Climbs (15′)

* DB Walking Lunge – One DB in the front rack, other overhead. Athlete’s choice on which, and free to change.

Brother Bros Barbell Club 

Wednesday (Session Two)
A.
Every 2 minutes, for 12 minutes (6 sets):
Split Jerk

*Sets 1-2 = 2 reps @ 80%
*Sets 3-4 = 2 reps @ 85%
*Sets 5-6 = 1 rep @ 90%

B.
Every 2:30, for 10 minutes (4 sets):
Overhead Squat x 3 reps @ 85-90% of 3-RM weight

*Note: If you don’t know your 3-RM Overhead Squat, establish that today instead of doing these sets.

C.
Every 2:30, for 10 minutes (4 sets):
2″ Deficit Deadlift x 5 reps

Start at 60% of your 1-RM Deadlift and work up across the 4 sets.

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

Aim for 2 heavy working sets.

E.
Three sets of:
Glute Ham Raises x 6-8 reps
Dips x 30 seconds

Performance Power Training

Wednesday, October 23rd, Active Rest

Active Rest Day
800m Run
50 Burpees
800m Run
50 Burpees

-OR-

HUMPDAY PUMPDAY!!
20 Min Max Rounds:
3 PowerClean @BW
6 Bench Press @BW
12 GHD Situps

-then

Not For Time, For Girth Differential:
21-15-9
Chinups
Dips
**Strict for both