Freedom WOD Classes
Warm Up: 7 Mins
3 Rounds
5 Snatch Grip DL
5 Snatch High Pulls
5 Power Snatch
5 OHS
5 Broad Jump Squats
Then:
1 Min Forward Fold Stretch
:30 / Side Calf Stretch
Strength: 14 Mins
Power Snatch Cycling
Min1: 8 @53% Touch n’ Go (only this set)
Min3: 6 @ 63%
Min5: 6 @ 73%
Min7: 6 @73%
Min9: 10 @53%
*Finish all sets in 60 seconds or less
Mobility: 8 Mins
2 Min / Side Calf Smash
2 Min / Side Trap Smash
Metcon: 10 Min Cap
5 Rounds For Time
10 Power Snatch (75/55)
15 Box Jumps
Elite Competition Class
Ring Muscle-Up Conditioning
4 Rounds:
50 Double-Unders
10 Alternating DB Squat Snatches (50/35)
7 Ring Muscle-Ups
Rest 1:00 between rounds.
Time is completion, to include rest periods after rounds 1, 2, and 3.
Conditioning
“Overhaul”
1 Round:
50 Box Jump Overs (24″/20″)
40 Chest to Bar Pull-Ups
30 Power Snatches (155/105)
Odd-Object Conditioning
3 Rounds, *Not for Time*:
1,000 Meter Row
25 Kipping Handstand Pushups
100′ Sled Pull (Hand over Hand)
Brother Bros Barbell Club
Wednesday (Session Two)
A.
Every 2 minutes, for 16 minutes (8 sets):
Snatch without moving feet x 1 rep
*Set 1 = @ 70% of 1-RM Snatch
*Set 2 = @ 75% of 1-RM Snatch
*Sets 3-5 = @ 80% of 1-RM Snatch
*Sets 6-8 = @ 85% of 1-RM Snatch
(Feet should start in your landing position. Heels can come off the ground but the feet should not move)
B.
Every 90 seconds, for 6 minutes (4 sets):
Jerk in Split x 2 reps
Build over the course of the 4 sets.
C.
Every 90 seconds, for 12 minutes (8 sets):
Split Jerk
*Set 1 = 2 reps @ 75%
*Set 2 = 2 reps @ 80%
*Sets 3-4 = 2 reps @ 85%
*Sets 5-6 = 1 rep @ 90%
*Sets 7-8 = 2 reps @ 85%
D.
Every 2:30, for 7:30 (3 sets):
Barbell Overhead Walking Lunges x 6 reps each leg
Build over the course of the 3 sets.
Performance Power Train
Wednesday, Feb 27th, 2019
Active Rest Day:
NFT
4x
400m run
25 Russian Twists
-then…STRETCH!
-OR-
Humpday Pumpday
30min AMRAP:
10 Pushups
3 Sandbag Over shoulder
5 Sandbag Zercher Squats
50m Sandbag Carry
**If needed, sub for Sandabgs:
3 Power Clean
5 Front Squats
50m Farmer Carry
**Barbells @bodyweight**
