December 21, 2017 by thao



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Freedom WOD Classes

Warm Up:
With unloaded Barbell
5 reps of each, two times through the complex
Clean Grip RDL
Clean Panda Pull from Below Knee
Muscle Clean
Front Squat
Hang Power Clean

Clean 12mins
10 Rep Max

Front Squat 12 mins
10 Rep Max

8 Min AMRAP Ladder
3 Squat Cleans 95/65
3 Toes to Bar
6 Squat Cleans 95/65
6 Toes to Bar
9 Squat Cleans 95/65
9 Toes to Bar

Elite Competition Class

1. Deficit Handstand Push-ups
4 Rounds:
:30 second Strict Deficit Handstand Push-ups (5″/3″)
Rest :30 second 
:30s Max Kipping Deficit Handstand Push-ups (5″/3″)
Rest 1:30 between rounds

*Repeat from last week

2. Power Snatch
2 Rounds, resting 2:00 between rounds:
On the Minute x 3:
5 Touch and Go Power Snatches (155/105)
Rest 1:00
On the Minute x 3:
4 Touch and Go Power Snatches (175/115)
Rest 1:00
On the Minute x 3:
3 Touch and Go Power Snatches (195/130)

3. Conditioning
On the 0:00…
Bar Muscle-Ups
Sandbag Cleans (150/100)

On the 10:00…
Burpee Box Jump Overs (24/20)
Squat Cleans (135/95)

Brother Bro’s Barbell Club

Friday (Session Three)
Every 2 minutes, for 8 minutes (4 sets):
Press in Receiving Position x 5 reps

Build over the course of the 4 sets.

In 25 minutes, establish a 1-RM Snatch

In 25 minutes, establish a 1-RM Clean & Jerk

Three sets of:
Strict Pronated Grip Pull-Ups x 3 reps
Rest 30 seconds
L-Sit x 20 seconds
Rest 60 seconds


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    2716 S. College Ave Suite B Fort Collins, CO, 80525

    (970) 213-3974

    Terms and Conditions for trial week

    You must be a resident and have a local address in Fort Collins. Offer valid for new members only! Parent or guardian must be present to sign waiver for anyone under the age of 18 years of age. Can note be combined with any other offers or discounts. 

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