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Freedom WOD Classes

Warm Up: 10 mins
10 minute Yoga Warm Up

Mobility: 10 mins
Roll out quads, glutes, hamstrings ad calfs

Home Strength:
3×5 Tempo HSPU: 3-2-1-0
If you are still getting comfortable upside down or you’re a beginners, then work on either headstands or hand stand holds for 3 sets of max hold.

Home WOD:
5 Rounds
3 Min AMRAP
9 HSPU
12 Russian KB/DB Swings
15 V-ups
1 Min Rest

Strength: 
Strict Press to Jerk
3×5 at 70, 72 & 75% of Strict press 1RM This should not be for a max load.
https://www.catalystathletics.com/exercise/407/Press-To-Jerk/

8 mins
3×3 at 85, 90 & 92%
Complex 1 Jerk Drive + 1 Split Jerk w/ 2 Second Pause in Receiving Position = 1 Rep

Metcon:
5 Rounds
3 Min AMRAP
9 HSPU
12 Russian KB/DB Swings 70/53
15 V-ups
1 Min Rest

Elite Competition Class

Gymnastic Practice
15 Minutes of Practice:
2 Pegboard Climbs
10 Alternating Weighted Pistols
30 Heavy Rope Double Unders

Clean Pull Complex
On the 1:30 x 5 Sets:
1 Pausing Clean Deadlift
1 Tempo Clean Pull
1 Clean Pull

Set 1: 70% of 1RM Clean and Jerk
Set 2: 75% of 1RM Clean and Jerk
Set 3-5: 80% of 1RM Clean and Jerk

Snatch Pull Complex
On the 1:30 x 5 Sets:
1 Pausing Snatch Deadlift
1 Tempo Snatch Pull
1 Snatch Pull

Set 1: 70% of 1RM Snatch
Set 2: 75%
Set 3-5: 80%

“Herky Jerky”
For Time:
45 Wallballs
30 Double Dumbbell Box Step Overs
15 Devil Presses
2,000 Meter Bike Erg
15 Devil Presses (50’s/35’s)
30 Double Dumbbell Box Step Overs
45 Wallballs

Dumbbells: 50’s/35’s
Box: 24/20
Wallball: 30/20

Gymnastic Conditioning
On the Minute x 3:
10 Burpee Box Jump Overs (24″/20″)

Rest 1 Minute

On the Minute x 3:
10 Burpee Box Jump Overs (24″/20″)

Rest 1 Minute

On the Minute x 3:
10 Burpee Box Jump Overs (24″/20″)

Brother Bros Barbell Club

Wednesday (Session Two)
Suggested Warm-Up
3 minutes of Cardio (Run, Bike, Row, etc)

5 Rounds:
8 Air Squats
6 Lunges
4 Burpees
2 Pull-Ups

With an empty bar:
10 Deadlift + 10 Press + 10 Back Squat
3 Muscle Snatch + 3 Overhead Squat
5 Power Snatch
5 Snatch Balances
5 Squat Snatch
5 Squat Snatch

*Every new line means take a short break before moving to the next movements

A.
Every minute, on the minute, for 5 minutes (5 sets):
Snatch Balance x 2 reps

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.

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

*Set 1 = @ 65% of 1-RM Snatch
*Sets 2-3 = @ 70% of 1-RM Snatch
*Sets 4-6 = @ 75% of 1-RM Snatch

C.
In 15 minutes, establish a 5-RM Overhead Squat “Every 2 minutes, for 8 minutes (4 sets):
Clean Pull with a 6 second lowering phase x 3 reps @ 105% of your 1-RM Clean

D.
Three sets of:
Ab Rollouts x 10 reps
Barbell Lunges x 5 reps each leg
Rest 60 seconds

Performance Power Training

Wednesday, April 22nd, 2020

Active Rest Day
Row a 5k

-then…STRETCH!

-OR-

HUMPDAY PUMPDAY!!
Courtesy of Hybrid Athletics:
Complete in any order:
DB Bench 5×10 AHAP
Strict Pullup 5xMax Reps
Barbell Curls 5×10 AHAP
Barbell Skull Crushers 5×10 AHAP
DB Hammer Curls 5×10 (each) AHAP
Strict Dips 5xMax Reps

-then

For Time:
50 Cal Assault Bike
**2 min time cap!!