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Freedom WOD Classes

Warm Up:
250 row or .7 bike
then
2 Rounds
10 Squat Jumps
8 Lunges
6 Push Ups

Mobility: 6 mins
3 Min Per Leg: Barbell Quad Smash

Strength:
Every 90 seconds, for 9 minutes (6 sets):
Split Jerk

*Set 1 = 2 reps @ 65%
*Set 2 = 2 reps @ 70%
*Set 3 = 2 reps @ 75%
*Set 4 = 1 rep @ 80%
*Set 5 = 1 rep @ 85%
*Set 6 = 2 reps @ 80%

Metcon:
14 Min AMRAP
10 Box Jumps 30/24 (place boxes inside of Pull up rig against wall)
50′ Walking Lunges (Pull Up Rig to White Post and back)
8 Burpees

Boxes will be placed inside the pull up rig against the wall. Lunges will be done South-North pull up rig to white post and back. Burpees are done in front of athletes boxes. This will create a lane for every athlete.

Elite Competition Class

Gymnastic Conditioning
3 Rounds:
4 Rope Climbs
8 Parallette Handstand Push-ups
50′ Double Kettlebell Walking Lunges (53’s/35’s)

“Rugrats” 
On the 4:00 x 5 Rounds:
9 Burpee Box Jump Overs (24/20)
15 Dumbbell Front Squats (70’s/50’s)
15/12 Calorie Assault Bike

Body Armor
3 Giant Sets:
10 Good Mornings
20 Box Step-Ups
30 Glute Bridges

Swim Conditioning
For Time:
100 Air Squats, 50 Meter Swim
80 Air Squats, 50 Meter Swim
60 Air Squats, 50 Meter Swim
40 Air Squats, 50 Meter Swim
20 Air Squats, 50 Meter Swim

Brother Bros Barbell Club

Wednesday (Session Two)
A.
Every 90 seconds, for 9 minutes (6 sets):
Slow Pull Power Snatch

*Set 1 = 2 reps @ 75% of 1-RM Power Snatch
*Sets 2-3 = 2 reps @ 80% of 1-RM Power Snatch
*Sets 4-6 = 1 rep @ 85% of 1-RM Power Snatch

(The linked video shows a full snatch but we want you to do a power snatch. Perform a regular power snatch, but, the pull from the ground to mid thigh should be at half speed. Once you get to mid thigh you can explode full speed)

B.
Every 90 seconds, for 9 minutes (6 sets):
Power Clean with a 2 second pause in catch + Power Jerk

*Sets 1-2 = 2 reps @ 80% of 1-RM Power Clean & Power Jerk
*Sets 3-4 = 1 rep @ 85% of 1-RM Power Clean & Power Jerk
*Sets 5-6 = 1 rep @ 90% of 1-RM Power Clean & Power Jerk

C.
In 15 minutes, establish a 5-RM Overhead Squat

D.
Every 2:30, for 7:30 (3 sets):
Step-Ups to Parallel Box x 6 reps each leg

Aim for 2 heavy working sets.

E.
Every 2 minutes, for 6 minutes (3 sets):
Romanian Deadlift x 8 reps

(Goal weight should be 75-80% of 1-RM Clean)

Performance Power Train

Wednesday, DEC 5th, 2018
Active Rest Day
200 situps.
Every 2 minutes, Bike 10 cals
-then…STRETCH!
-OR-
Humpday Pumpday
10 Rounds:
5 Deadlifts @1.5BW
5 DB Thruster 65/40
100m Sandbag carry