Freedom WOD Classes

Warm Up: 5 Mins

2 Rounds
15 Banded Reverse Flies
15 Banded Bicep Curls
15 Banded Chest Flies
7 Burpees

Brodown Throwdown: 10 Mins

3 x Superset

5-10 Strict Pull Ups
10 DB Skull Crushers
Rest 2-3 Mins

Mobility: 8 Mins

Roll Glutes and Quads w/ LAX Ball 8 Mins

Metcon: 15 Min

15 Min Partner AMRAP
Athlete 1 performs AMRAP of:
5 C2B Pull Ups
10 Hand Release Push Ups
While Athlete 2 Rows 250/200 M
Rotate After Row is completed
*Score will be # of rounds completed

Elite Competition Class – 2/21/18

1. Power Clean + Split Jerk
On the :90 Seconds x 6:
3-Position Power Clean + Split Jerk
1 Complex @ 60%
1 Complex @ 63%
1 Complex @ 66%
1 Complex @ 69%
1 Complex @ 72%
1 Complex @ 75%

2. Push Press
4×6 @ 70%

3. Conditioning
On the Minute x 16 (4 Rounds):
Minute 1 – 18/14 Calorie Row
Minute 2 – 6 Power Cleans (185/135)
Minute 3 – 15/12 Calorie Ski Erg
Minute 3 – 50 Double Unders

Brother Bro’s Barbell Club

Wednesday (Session Two)
A.
Every 2 minutes, for 20 minutes (10 sets):
Snatch without moving feet x 2 reps

*Sets 1-2 @ 65% of 1-RM Snatch
*Sets 3-4 @ 70% of 1-RM Snatch
*Sets 5-7 @ 75% of 1-RM Snatch
*Sets 8-10 @ 80% 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):
Press in Split x 5 reps

Build over the course of the 4 sets.

C.
In 18 minutes, build to a 1-RM Split Jerk

D.
Every 2:30, for 10 minutes (4 sets):
Bulgarian Split Squat x 6 reps each leg

Build over the course of the 4 sets.