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

Strength:
8 mins
3×5 at 60, 65 & 70% Push Jerk in Split 70, 75 & 80% of Strict press 1RM Split jerk the bar overhead, then perform 5 Push presses from the front rack while your feet remain in the “split catch” position. This should not be for a max load.
https://www.catalystathletics.com/exercise/406/Push-Jerk-In-Split/

8 mins
3×3 at 70, 75 & 80%
Complex 1 Jerk Drive + 1 Split Jerk w/ 2 Second Pause in Receiving Position = 1 Rep

Metcon:
“Slimer”
25 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

Tempo Overhead Squat
Moderate Set of 2
5 Second Down, 2 Second Pause.

“Ground Breaking” 
For Time:
50/35 Calorie Row
35 Lateral Barbell Burpees
50 Overhead Squats (115/80)

Odd-Object Conditioning
For Time:
1 Mile Sled Drag

Brother Bros Barbell Club

Wednesday (Session Two)
A.
Every 2 minutes, for 16 minutes (8 sets):
Power Clean + Power Jerk

*Set 1= 2 reps @ 75%
*Set 2= 1 rep @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep at 95%
*Set 6 = 1 rep @ 98%+
*Sets 7-8 = 1 rep @ 101%+

The goal of today is to find a 1-RM Power Clean + Power Jerk.

B.
Every 2 minutes, for 16 minutes (8 sets):
Split Jerk

*Set 1 = 2 reps at 75%
*Set 2 = 1 rep @ 85%
*Set 3 = 1 rep @ 90%
*Set 4 = 1 rep at 95%
*Set 5 = 1 rep @ 98%+
*Sets 6-8 = 1 rep @ 101%+

The goal today is to find a 1 Rep Max Split Jerk.

C.
Every 2 minutes, for 8 minutes (4 sets): Deadlift x 3-4 reps @ 75%

D.
One Set Tabata of: V-Ups:
20 seconds on
10 seconds off
For a total of 8 rounds

*Note: This entire section should take you 4 minutes to complete

Performance Power Train

Wednesday,OCT 24th, 2018
Active Rest Day
10x
10 Situps
10 cal row no faster than 2min pace
-then…STRETCH!
-OR-
Humpday Pumpday
20 Rounds:
1 Deadlift @1.5 bodyweight
3 Pullups
20m Prowler Push @bodyweight
**Sub 5 calories Arms olny assault bike AND :10 seconds banded sprints https://youtu.be/S1s4AsTS1VA