Freedom WOD Class
Warm Up: 6 Mins
2 Rounds:
5 Power Snatch Unloaded BB
10 Push Ups
5 Ring Rows
Then: PVC Shoulder ROM
S&C: 8 Mins
8 Min EMOM
Min 1: Row 15/12 Cals
Min 2: 5 Bench Press (~70%)
Mobility: 8 Mins
LAX Roll Rotator Cuff 90 Sec / side
LAX Roll Mid & Upper Traps 2 Min / side
Metcon:
4 Rounds For Time:
3 MU / 9 Jumping C2B
5 Power Snatch (115/75)
10 HSPU
Elite Competition Class – 2/26/18 Comptrain
1. Power Snatch
Alternating On the Minute x 12 (6 Rounds)
Odd Minutes: 20 GHD Sit-ups
Even Minutes: 3-3-2-2-1-1 Power Snatch
2. Overhead Squat
Alternating On the Minute x 12 (6 Rounds)
Odd Minutes: 20/16 Calorie Row
Even Minutes: 3-3-2-2-1-1 Overhead Squat
3. Conditioning
3 Rounds:
40 Wallballs (30/20)
30 Box Jump Overs (24″/20″)
20 Calorie Assault Bike
10 Overhead Squats (185/135)
Brother Bros Barbell Club
Monday (Session One)
A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Clean (Sots Press) x 5 reps
Followed by…
Every 90 seconds, for 6 minutes (4 sets):
Muscle Clean x 3 reps
Build over the course of the 4 sets.
(Use this as a warmup & to practice keeping your elbows high as long as possible.)
B.
Every 2 minutes, for 22 minutes (11 sets):
Clean Lift-Off + Clean with a 2 second pause at knee x 1 rep
*Sets 1-3 @ 75% of 1-RM Clean
*Sets 4-6 @ 80% of 1-RM Clean
*Sets 7-9 @ 85% of 1-RM Clean
*Sets 10-11 @ 90% of 1-RM Clean
(Perform a Clean Lift-Off, then, perform a Clean with a 2second pause at the knee)
C.
Every 2:30, for 15 minutes (6 sets):
Back Squat x 6 reps
*Sets 1-2 @ 67.5%
*Sets 3-4 @ 72.5%
*Sets 5-6 @ 77.5%
D.
Four sets of:
Behind The Neck Push Press x 8 reps
Rest 30 seconds
Glute Ham Raise x 5-7 reps
Rest 30 seconds
Build over the course of the 4 sets.
