Freedom WOD Classes
Warm Up: 7 Mins
3 Rounds or 7 Mins
15 Banded Victories
10 Wallballs (focus on timing)
5 Box Jumps
3 Over Unders / Side
Strength: 12 Mins
3 Rounds on the 3:00
15 HSPU (If you have an Rx strict HSPU then work kipping. Otherwise, hardest ->easiest)
*This is a chance to work technique and rhythm of HSPU. Same timing as WB in warmup
Metcon: 20 Mins
3 Min AMRAP
5 DL (225/155)
5 Box Jumps (30/24)
10 MB Cleans (20/14)
2 Min Rest
5 Min AMRAP
5 DL (185/135)
10 Box Jumps (24/20)
10 MB Cleans (20/14)
2 Min Rest
8 Min AMRAP
10 DL (135/95)
10 Box Jumps (24/20)
10 MB Cleans (20/14)
Elite Competition Class
Air Runner Conditioning
4 Rounds:
3:00 Light
2:00 Moderate
1:00 Fast
Squat Snatch
Minutes 0:00 – 5:00 – Heavy Single Overhead Squat
Minutes 5:00 – 10:00 – Heavy Single Snatch Balance
Minutes 10:00 – 15:00 – Moderate Power Snatch + Hang Squat Snatch + Squat Snatch
Minutes 15:00 – 20:00 – Moderate Squat Snatch Double
“Over and Out” (Repeat From 6-29-18)
For Time:
20 Power Snatches (115/80)
20 Barbell-Facing Burpees
20 Overhead Squats (115/80)
20 Barbell-Facing Burpees
20 Squat Snatches (115/80)
Odd-Object
3 “Giant Sets”:
:30 Second Handstand Hold
:30 Second D-Ball Hold (150/100)
:30 Second Static Hold in Overhead Squat (135/95)
:30 Second Weighted Hip Extension (45/35)
Rest as Needed Between Sets
Brother Bros Barbell Club
Friday (Session Three)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving x 5 reps
Build over the course of the three sets.
Followed by….
Every 75 seconds, for 5 minutes (4 sets):
Snatch Balance x 2 reps
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.
B.
Every minute, on the minute, for 10 minutes (10 sets):
Snatch x 1 rep
*Sets 1-3 = @ 60%
*Sets 4-6 = @ 65%
*Sets 7-8 = @ 70%
*Sets 9-10 = @ 75%
C.
Every 90 seconds, for 9 minutes (6 sets):
Split Jerk x 2 reps @ 70%
D.
Every 2 minutes, for 8 minutes (4 sets):
Front Squat x 5 reps @ 65%
E.
Every 2 minutes, for 8 minutes (4 sets):
Bench Press x 8 reps @ 60-70%
Performance Power Train
Friday, December 28th, 2017
Preflight: Dynamic speed work for our squats and deads today and quick sprint, change of direction intervals for the GainCity. Finish with some leg hypertrophy
JetFuel:
Run 400m
3 min Running Clock:
5 lightweight DB power clean
5 lightweight DB Squats
Major Lift: Red: Deadlift
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Speed Squats OTM (on the minute)
10×3 @50%
Deadlift OTM
10×3 @50%
GainCity
3x
20 (total) DB suitcase lunges
15 GHD Hip extension or 8 GHR (banded if needed)
15 bandy leg extension
AFterburner:
10 Rounds:
2 Power Clean
1 Bar Over burpee
5m, 10m, 15m shuttle
**Set up training lanes. The barbell will be setup facing a 15m length lane. The athlete will perform 2 power cleans, then 1 bar over burpee which will put them in the running lane. From there, they run the shuttle. NOTE! The shuttle ends on the far end of the 15m. Their rest is the time it takes to walk back to the barbell
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SABADO GIGANTE
30 Min AMRAP:
5 Heavy DB Bench Press
10 Heavy DB Snatch (total)
15 Cal Ski Erg
**Aim to keep the bench unbroken, and go fast on the ski**
***Championship edition, add 1 muscle up to the beginning of each round***
