Freedom WOD Classes

Warm Up:
2 rounds
200 M Row or .3 Bike
8 Thruster
10 Kipping Swings
8 Burpees

Strength: 15 Min
Squat Snatch
2 Rep Max
2 Reps @ 95% 2RM
2 Reps @ 90% 2RM

Metcon: 30 Min Cap
“Nutrition Challenge Performance Test”
For Time:
1 Mile Run
7 Rounds of “Bergeron Beep Test”

1 Round of “Bergeron Beep Test”:
7 Thrusters (75/55), 7 Pull-ups, 7 Burpees

Note: 1 mile Run substation = 2,000 M Row or 2.8 Mile Bike

“Open 20.5” Re-Attempt

For time, partitioned anyway:
40 Ring Muscle-Ups
80 Calorie Row
120 Wallball Shots (20/14) *Females 9′ Target

20:00 Time Cap.

Brother Bros Barbell Club 

Monday (Session One)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press In Clean (Sots Press) x 5 reps

B.
Every 90 seconds, for 9 minutes (6 sets):
Clean & Jerk x 2 reps

*Sets 1-2 = @ 65%
*Sets 3-4 = @ 70%
*Sets 5-6 = @ 75%

C.
Every minute, on the minute, for 6 minutes (6 sets):
Slow Pull Muscle Snatch x 2 reps

No percentage work is listed for the day. This is meant to be relatiely light. Aim to end around 80% of your 1-RM Muscle Snatch.

D.
Every 90 seconds, for 9 minutes (6 sets):
Back Squat x 3 reps @ 80%

The focus today is on moving as explosively as possible. This is meant to be a lighter squat workout.

E.
Three sets of:
DB Bench Press x 8 reps
Glute Ham Raise x 6-8 reps
Rest 60 seconds

Performance Power Training