Freedom WOD Classes

Warm Up: 
Plate Warm Up

Strength: 10 Mins – Compare to 12/9/19
Max Effort Push Ups – *2 sec rest at top plank or less
5 Min Rest
30 Strict Pull Ups For Time – 5 Min Cap
*Same variation as 12/9

Metcon: 24 Min Cap
In Teams of 2:
3 Rounds For Time:
50 Burpees
35 Pull Ups
50 Push Ups
*Split reps and alternate as needed

Elite Competition Class

“Grunt Work” Week #3

Back Squat

Set #1 (On the 0:00) – 9 Reps @ 77%
Set #2 (On the 2:00)- 7 Reps @ 84%
Set #3 (On the 4:00) – 5 Reps @ 91%
Set #4 (On the 6:00) – 3 Reps @ 96%
Set #5 (On the 8:00) – 1 Rep @ 100%
Set #6 (On the 9:00) – 1 Rep @ 102%
Set #7 (On the 10:00) – 1 Rep @ 105-106%
Set #8 (On the 11:00) – 1 Rep @ 105-106%
Set #9 (On the 12:00) – 1 Rep @ 105-106%
Set #10 (On the 13:00) – 1 Rep @ 105-106%
Set #11 (On the 14:00) – 1 Rep @ 105-106%

• Sets 1-4 completed “On the 2:00”
• Sets 5-11 completed “On the 1:00”
• Percentages Based on 5RM Back Squat

STIMULUS
-We have the chance here to build upon last week’s five heavy singles at 104%
-Increase loading by feel
-The listed percentages are based on your recently established 5RM Back Squat

Conditioning
“Foot Locker”
5 Rounds:
15 Toes to Bar
15 Wallballs (30/20)

Directly Into…

5 Rounds:
15 Power Snatches (75/55)
15 Overhead Squats (75/55)

WEIGHTED MOVEMENTS
-The barbell is intended to be very light
-This should be a weight that allows you to complete the power snatches in 2 sets and overhead squats in 1
-Choose a medicine ball weight that allows you to complete the wallballs is 2 sets

TOES TO BAR
-Choose a rep number or variation that allows the toes to bar to be completed within 1-3 sets

STRATEGY
PART 1
-The rep numbers in the first part of today’s workout are manageable enough that you could shoot for big sets throughout
-While we could go for this approach, let’s also consider that there is a second part to this workout
-See if you can pick at least one movement to go bigger sets on and one to chip away at
-2-3 quick sets on toes to bar and 1-2 sets on wallballs will be a common approach

PART 2
-Part 2 is all about the overhead squats
-Let’s try to break up the power snatches and fight through big sets of overhead squats
-The snatches are the best place to break since the bar comes back down to the ground for each rep
-If we break excessively on the overhead squat, it means we’re doing extra snatches that don’t count towards our score
-Rest as needed before completing your final power snatch to allow for a strong set of overhead squats

Body Armor
3 Giant Sets:
7 Contralteral Kettlebell Reverve Lunge (Left) – Click Here for video
:20 Single Arm Kettlebell Overhead Split Stance Half Squat Isometric
7 Contralteral Kettlebell Reverve Lunge (right side)
:20 Single Arm Kettlebell Overhead Split Stance Half Squat Isometric

Rest 2 Minutes Between Sets

STIMULUS
-Choose kettlebell weights that are challenging, but allow for unbroken sets
-Use the same kettlebell weight for both movements
-You have the option to increase loading over the 3 rounds or stay at the same weights across

Odd-Object Conditioning
5 Rounds:
200 Meter Run
100′ D-Ball Carry (100/70)
200 Meter Run

Rest 1 Minute Between

STIMULUS
-Looking for consistency across these 5 rounds of odd object conditioning
-You’ll complete the run-carry-run for time and rest 1 minute between rounds
-Your score is the slowest of the 5 rounds

Brother Bros Barbell Club

Monday (Session One)
A.
Every minute, on the minute, for 2 minutes (2 sets):
Snatch Press from Receiving x 5 reps

Build over the course of the three sets.

Followed by….

Every minute, on the minute, for 4 minutes (4 sets):
Snatch Balance x 1 rep

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.

B.
In 17 minutes, establish a 2-RM Hang Snatch

Lower the bar to just above the knee (top of the knee).

C.
Every minute, on the minute, for 6 minutes (6 sets):
Power Clean + Power Jerk x 1 rep @ 85%

D.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat with a 5 second lowering phase x 4 reps

*Set 1 = @ 65%
*Set 2 = @ 70%
*Sets 3-5 = @ 75%

E.
Three sets of:
Stationary Dips x MAX reps
Glute Ham Raise x 6-8 reps
Rest 60 seconds

Performance Power Train

TBA