Freedom WOD Classes

Warm Up: 5 Mins
5 Min Circuit
5 Burpees
10 KB RDL (SLOW)
10 KB Goblet Squats
Then
1 min /side Samson

Mobility: 4 mins
1 min /side KB Hip Smash
1 min /side KB Calf Smash

Strength: 15 Mins
Loading Week
Front Squats
4×8 @ 65%

Metcon : 18 min
“Barraza”
18 Min AMRAP
200 M Run
9 Deadlifts 275/185 or 50% of 1RM
6 Burpee Bar Muscle Ups or 6 Burpee Pull Ups

Elite Competition Class

Squat Snatch
On the Minute x 12:
Minutes 1+2+3:
1 Snatch Pull
1 Hang Squat Snatch
1 Squat Snatch
… Minute 4 – Rest.
Minutes 5+6+7: 1 Squat Snatch
… Minute 8 – Rest.
Minutes 9+10+11: 1 Squat Snatch
… Minute 12 – Rest.
Off the clock, three singles ranging from 86-89%.

Snatch Pull
3 Sets of 2
3 Sets of 1

Back Squat
Wave #1:
3 Back Squats @ 75%
2 Back Squats @ 78%
1 Back Squat @ 81%
Wave #2:
3 Back Squats @ 78%
2 Back Squats @ 81%
1 Back Squat @ 84%
Wave #3:
3 Back Squats @ 81%
2 Back Squats @ 84%
1 Back Squat @ 87%

Conditioning
“Black and Bluer”
5 Rounds:
10 Power Cleans (135/95)
10 Bar-Facing Burpees

Recovery + Skills
5 Rounds, Not for Time:
50′ Handstand Walk
300 Meter Row
10 Strict Toes to Bar

Brother Bros Barbell Club 

Monday (Session One)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving x 5 reps

Built over the course of the three sets.

Followed by….

Every 90 seconds, for 6 minutes (4 sets):
Snatch Balance x 3 reps

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

B.
Every 2 minutes, for 10 minutes (5 sets):
Hang Snatch x 3 reps @ 90% of your 3-RM Hang Snatch

*If you don’t know your 3-RM Hang Snatch, establish that today instead of doing these sets.

C.
Every 90 seconds, for 9 minutes (6 sets):
Power Clean + Hang Power Clean + Power Jerk x 1 rep

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

(Perform a power clean, lower the bar to just above the knee & perform a hang power clean, then perform a power jerk)

D.
Every 2:30, for 10 minutes (4 sets):
Back Squat x 6 reps @ your 10-RM weight

*if you don’t know your 10-RM Back Squat, establish that today instead of doing these sets

E.
Three sets of:
DB Bench Press x 12 reps
Romanian Deadlift x 10 reps (Aim to use 65%+ of your 1-RM Clean for these)
Rest 60 seconds

Performance Power Training

Monday, April 8th 2019
Jet Fuel: 
-2x
1min on, 1min off:
1 Burpee +3 Pushups
*Perform a burpee and when chest touches the floor, perform 3 pushups then jump, and repeat.
-3x DB Shoulder Complex:
12 Front raise
12 lateral raise
12 Reverse Fly
*Perform as one long set. 12→ 12→ 12→ without rest.

Major, Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Tempo/Speed Bench vs Bands
6×4 @55%
4×4 @60%
*First rep, 3 count down, 2 count pause, fast up. All subsequent reps, FAST!
*Use bands for all sets.

If you dont have power racks, the band goes under the bench and around the bar. Use DB or KB on the legs of the bench to keep it down on the ground.
-then
Shoulder Press
3×5

GainCity:
-4×10
DB Bench Rows https://youtu.be/cYSQulSG5xI This video shows with a barbell, just substitute with db’s instead. Dont hit the bench with db’s.
-4×20 DB Half Bench Press.
*Purposefully shortened range of motion. Do not lock out elbows at the top and do not touch chest with the db’s.
-100 (each) Bandy Bi’snTri’s

After Burner: 
10 min EMOM:
-5 Pullups, up to :35 of every minute, plank shoulder taps
**Scale pullups as needed. Do not have to be unbroken. Can start every minute strict, then scale to kip to finish the 5.**
**Both Pullups and shoulder taps in the same minute**