Freedom WOD Classes

Warm Up: 5 Mins

3 Rounds or 5 Mins
8 Thrusters (unloaded barbell)
10 Floor Press
15 Double Unders or Singles

S&C EMOM: 12 Mins

8 Min EMOM
Odd: 6-10 Bench Press
Even: 12-20 Box Jumps

Mobility: 5 Mins

2 Min / Side LAX Roll Posterior or Anterior Shoulder

Metcon: 18 Min

17.5 Open Workout
10 Rounds For Time: 18 Min Cap
9 Thrusters (95/65 or Scaled 65/45)
35 DU or 35 Singles

Elite Competition Class – 1/10/18

1. Barbell Cycling
For Time:
15 Clean and Jerks (185/135)
Rest 2:00
12 Clean and Jerks (205/145)
Rest 2:00
9 Clean and Jerks (225/155)
Rest 2:00
6 Clean and Jerks (245/165)
Rest 2:00
3 Clean and Jerks (265/175)

2. Deadlift
Build to a Heavy Set of 3

3. Conditioning
“Marston”
AMRAP 20:
1 Deadlift (405/285)
10 Toes to Bar
15 Barbell Facing Burpees

4. Run Capacity
5 Rounds:
2:30 Light, 1:30 Hard
No rest between rounds

Brother Bro’s Barbell Club

Wednesday (Session Two)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Receiving x 5 reps

Followed by…

Every minute, on the minute, for 4 minutes (4 sets):
Muscle Snatch x 2 reps

Build over the course of the 4 sets.

B.
Every 90 seconds, for 9 minutes (6 sets):
Snatch + Hang Snatch x 1 rep

*Sets 1-2 @ 75% of 1-RM Snatch
*Sets 3-4 @ 80% of 1-RM Snatch
*Sets 5-6 @ 85% of 1-RM Snatch

Immediately followed by…

Every 45 seconds, for 3 minutes (4 sets):
Snatch + Hang Snatch x 1 rep @ 75-80% of 1-RM Snatch

C.
In 20 minutes, build to a 1-RM Hang Clean & Jerk

D.
Every 2:30, for 7:30 (3 sets):
Front Rack Lunges x 6 reps each leg

Build over the course of the 3 sets.