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Freedom WOD Classes
Warm Up: 5 Mins
2 Rounds or 5 Mins
5 / Arm DB Snatch
5 / Arm Single Arm DB Bent Over Row
10 Front Squats – Unloaded BB
5 Burpees
S&C EMOM: 8 Mins
9 Min EMOM (3 Rounds)
Min 1: 8/12 / Side Alternating DB Snatch (53/35 or scale)
Min 2: M.E Burpee Over Box (24/20)
Min 3: Rest
Mobility: 8 Mins
Static Stretch (Short Holds)
Shoulders / Hips / Legs
Metcon: 13 Min Cap
For Time:
400 M Run / 500 M Row / .7 Mile Bike
60 Front Squats (95/65)
30 Pendlay Rows (95/65)
400 M Run / 500 M Row / .7 Mile Bike
Elite Competition Class – 1/5/18
1. Front Squat
3 Reps @ 80%
1 Rep @ 85%
3 Reps @ 80%
1 Rep @ 88%
3 Reps @ 80%
1 Rep @ 91%
2. Conditioning
3 Rounds:
8 Ring Muscle-Ups
100′ Handstand Walk
12 Dumbbell Squat Snatches (80/55)
3. Odd Object Conditioning
Alternating On the Minute x 10 (5 Rounds):
Odd Minutes – :40 Seconds Strict Max Ring Dips
Even Minutes – :40 Seconds Max D-Ball Cleans (150/100)
Athletes choice on weight
4. Conditioning
On the 3:00 x 8
16/13 Calorie Ski Erg
16/13 Calorie Row
16/13 Calorie Bike
Brother Bro’s Barbell Club
Friday (Session Three)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Split x 5 reps
Build over the course of the 3 sets. The goal is to work on technique here, not maximal weight.
Every minute, on the minute, for 3 minutes (3 sets):
Front Squat + Jerk x 1 rep @ 30-40% of Jerk 1RM
The goal here is to get a good front rack warm up in & to practice our footwork on the jerk at lighter weights.
B.
Every minute, on the minute, for 10 minutes (10 sets):
Clean & Jerk
*Sets 1-2 – 1 rep @ 75%
*Sets 3-4 – 1 rep @ 80%
*Sets 5-6 – 1 rep @ 85%
*Sets 7-8 – 1 rep @ 90%
*Sets 9-10 – 1 rep @ 85%
Immediately followed by…
Every 45 seconds, for 3 minutes (4 sets):
Clean & Jerk x 1 rep @ 75-80%
C.
Every 2:30, for 15 minutes (6 sets):
Front Squat
*Sets 1-2 – 5 reps @ 75-80%
*Sets 3-4 – 4 reps @ 80-85%
*Sets 5-6 – 3 reps @ 85-90%
D.
Four sets of:
Bench Press x 8 reps
Hanging Leg Raises x 20 seconds
Rest 30 seconds
Build in weight as you go for the Bench Press.
