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Freedom WOD Classes
Warm Up (5 Mins)
High Knees
Butt Kicks
Single Leg Squat Jumps
5 Spealler Rolls
Then
2 Rounds w/unloaded bar
9 Olympic Deadlift
6 Hang Power Cleans
3 Front Squats
Mobility:
60 Sec Lax Ball Chest per side
60 Sec Lax Ball Lats per side
Strength:
6 Mins
Clean (this is ran as a group with the coaching leading the count)
3×5 at 60, 65 & 70% With a 2 sec pause at the top of the “Lift off” or right above the knees
10 Mins
Front Squat (mobility between sets)
3×5 at 60% With a 5 sec pause in the bottom position of each rep
Metcon: 15 mins
5 Rounds
9 Olympic Snatch Grip Deadlift 115/75
6 Hang Power Snatch 115/75
3 Overhead Squat 115/95
You must go unbroken on all reps of the round meaning 9 Deadlift right into 6 Hang Power Snatch right into 3 OHSQ without dropping setting the bar down/letting go of it. You may rest between rounds as needed however this is for time. Every time you set the bar down you owe 5 lateral burpee over bar.
NOTE: Scale the Hang Power Snatch to Hang Power Clean and Overhead Sq to Front Squat if you aren’t able to snatch. If you can power snatch but can not OHS, scale the OHS to a Back Sq.
Elite Competition Class
Squat Clean
Minutes 1-2-3: 3 Squat Cleans (66-69-72%)
Minute 4: Rest
Minute 5-6-7: 2 Squat Cleans (76-79-82%)
Minute 8: Rest
Minutes 9-10-11: 1 Squat Clean (86-88-90%)
Minute 12: Rest
Minutes 13-14-15: 1 Squat Clean (86-88-90%)
Front Squat
2×4 @ 79%
2×3 @ 84%
2×2 @ 90%
“Tread Water”
For Time:
2k Row
150 Double Unders
10 Rounds: 6 Chest to Bar Pull-ups, 9 Handstand Push-ups, 12 Alternating Pistols
Odd-Object Conditioning
5 Rounds:
8 Burpees Over Yoke
50′ Yoke Carry
Round 1: 285/245
Round 2: 345/285
Round 3: 405/325
Round 4: 465/365
Round 5: 525/405
Brother Bros Barbell Club
Friday (Session Three)
A.
Every 90 seconds, for 4:30 (3 sets):
Drop to Split x 5 reps
Build over the course of the 3 sets. The goal is to work on technique here, not maximal weight.
Every 2 minutes, for 6 minutes (3 sets):
Jerk in Split Jerk Position x 5 reps
Build over the course of the 3 sets.
B.
Every 3 minutes, for 12 minutes (4 sets):
Clean + Clean & Jerk
*Set 1 = 1 rep @ 80% of 1-RM Clean & Jerk
*Sets 2-3 = 1 rep @ 85% of 1-RM Clean & Jerk
*Set 4 = 1 rep @ 90% of 1-RM Clean & Jerk
At the 13 minute mark…
Every 2 minutes, for 4 minutes (2 sets):
Clean & Jerk x 1 rep @ 92.5% of 1-RM Clean & Jerk
C.
Every 90 seconds, for 9 minutes (6 sets):
Front Squat x 1 rep @ 90%
D.
Three sets of:
Barbell Step Ups x 6 reps each leg
Rest 30 seconds
Seated 1-Arm Dumbbell Press x 10 reps each arm
Rest 30 seconds
(Box that you’re stepping on should be set so that your leg is at parallel. Goal is explosiveness, not max weight)
Performance Power Train
Friday, OCT 5th, 2018
Pre-Flight: Just a standard day of squats n deads, until the afterburner, which will make you puke.
Jet Fuel:
500m Row
3x
10 Wallball
10 Jumping Lunges
-mash
Major, Lift: Red: Deadlift
-then 2xAMRAP @80% of the days heaviest set
Wht/Blu: Squats N Deads
Squat
10×3 @50%
Deadlift
7×2@60%
GainCity:
-KB Swing
100 in as few sets as possible
**Heavy. If you get more than 25 without breaking, its too light**
-Low Box DB Stepups
3×10 (each)
Afterburner:
3x
AS Fast as Possible!!
250m Row
Max reps Thruster (135/95)
**rest 3 mins between rounds**
