Freedom WOD Classes

Warm Up:
3 Rounds
150 M Row or Bike
30 Sec Hand Stand Hold
10 Air Squats with a 2 sec pause

Mobility:
Chest and Shoulder Crush

Strength:
Strict Press 12mins
10 Rep Max

Metcon:
16 Min EMOM
Odd min: Row Sprint 200m/175m
Even Min: 8-10 Wall Balls 20/14

Elite Competition Class

1. Clean and Jerk
On the Minute x 3:
3 Power Cleans + 3 Push Jerks
Rest 1:00
On the Minute x 3:
2 Power Cleans + 2 Push Jerks
Rest 1:00
On the Minute x 3:
1 Power Clean + 1 Push Jerk

2. Conditioning
“Gwen Biathalon”
15 Clean and Jerks (185/135)
400 Meter Run
12 Clean and Jerks (185/135)
400 Meter Run
9 Clean and Jerks (185/135)
400 Meter Run
*Every break, 400 Meter Run

3. Front Squats
1 Pause Front Squat + 1 Front Squat
70%
73%
76%
76%
76%
rest as needed between sets

4. Bike Conditioning
30 Minute Recovery Bike

Brother Bro’s Barbell Club

Wednesday (Session Two)
A.
Every 2 minutes, for 6 minutes (3 sets):
Press in Receiving x 5 reps

Followed by…

Every minute, on the minute, for 5 minutes (5 sets):
Snatch Balance x 1 rep

Build over the course of the 5 sets.

B.
Every 2 minutes, for 18 minutes (9 sets):
Snatch

*Sets 1-2 – 2 reps @ 65%
*Sets 3-4 – 2 reps @ 70%
*Sets 5-6 – 2 reps @ 75%
*Set 7 – 1 rep @ 80%
*Sets 8-9 – 1 rep @ 85%

C.
In 18 minutes, build to a 1-RM Push Press

D.
Every 3 minutes, for 12 minutes (4 sets):
Barbell Lunges x 5 reps each leg

Build over the course of the 4 sets.