Freedom WOD Classes

Warm Up: 8 Mins
4 Inchworms
Then 2 Rounds:
10 Cal Bike / Row
20 Air Squats
10 KB DL
3 Jefferson Curls

Conditioning: 12 Mins
10 Minute Shuttle Run
Wall to Wall (N-S-N)
Or 1 Mile Jog – weather dependent

Mobility: 6 Mins
6 Mins LAX Roll Legs (Quads/Glutes or Hamstrings)

Metcon: 10 Mins

Elite Competition Class

Beast Builder

On the Minute x 7:
Thrusters

Minute 1: 135/95
Minute 2: 155/105
Minute 3: 175/115
Minute 4: 175/115
Minute 5: 175/115
Minute 6: 155/105
Minute 7: 135/95

STIMULUS
-Within each minute, you’ll complete one single unbroken set at the listed weight
-Once the bar hits the ground, you’ll rest until the next minute begins
-In other words, there are a total of 7 sets across the EMOM, where you’ll push for max reps at each
-You can use 3 different barbells or change out weights during your rest
-Choose your weights based on the following recommendations:

• • 1st Barbell: A weight that you could cycle for 21+ reps unbroken when fresh
  • 2nd Barbell: A weight that you could cycle for 15+ reps unbroken when fresh
  • 3rd Barbell: A weight that you could cycle for 9+ reps unbroken when fresh

“Long Haul”
2 Rounds For Time:
20 Sumo Deadlift High Pulls (135/95)
30 Single Dumbbell Box Step-ups
40 Burpees to Target (12″ Reach)
50/35 Calorie Row

Dumbbell: 70/50
Box: 24/20

STIMULUS
-We expect this workout to take around 15-25 minutes to complete

SINGLE DUMBBELL BOX STEP-UPS
-Use one dumbbell and hold it however is most comfortable for you
-This should be a heavier weight that allows you to complete the 30 reps with 3-5 sets during the workout

Midline
3 Rounds:
30 Seconds Kettlebell Russian Twist
Rest 15 Seconds
30 Seconds Weighted Superman Hold
Rest 15 Seconds
30 Seconds Medicine Ball Lateral Climbs

Rest 1 Minute Between Rounds

STIMULUS

• Working through 3 movements on a running clock in this midline piece
• Each round lasts 2 minutes and there is 1 minute of rest between rounds
  • Round 1: 0:00 – 2:00
  • Rest: 2:00 – 3:00
  • Round 2: 3:00 – 5:00
  • Rest: 5:00 – 6:00
  • Round 3: 6:00 – 8:00
• Try to stay working for as much of the 30 seconds as possible, as we’ll have rest between movements
• Choose weights for the first two movements that are challenging, but ones that allow for 30 seconds of straight work
• You can stay at the same weights across or build in load each round
• See below for video demos of these movements

Brother Bros Barbell Club 

Wednesday (Session Two)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Clean (Sots Press) x 4 reps

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
Tall Clean x 2 reps

Build over the course of the 3 sets.

Use this as a warmup & to practice your pull underneath the bar.

B.
In 17 minutes, build to a 1-RM in this complex:
3 Cleans + 1 Jerk

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

D.
Every 2:30, for 7:30 (3 sets):
2″ Deficit Deadlift x 8 reps

Start at 60% of your 1-RM Deadlift & work up in weight as you go.

E.
Three sets of:
Pullups x 10 reps
DB or KB Lunges x 6 reps each leg
Rest 45 seconds

Performance Power Training

Wednesday, February 19thth, 2020
Active Rest Day
2k Row
*Every 2 minutes perform 15 situps until done. Workout begins with situps
-OR-
HUMPDAY PUMPDAY!!
20 Rounds:
1 Power Clean @bodyweight
5 Heavy Wallballs (30/20)
10 Pushups
-then
Girth Differential
5×15
DB Curls
DB Tricep Kickbacks