Freedom WOD Classes
Warm Up: 5 Mins
3 Rounds
10 Back Squats
8 Inch Worms
20 Sec Hollow Hold
Mobility: 10 Mins
90 sec/side Partner Hamstring Smash
90 sec/side Partner Tricep Smash
Strength: 10 Min
Week Four: De-load
10 Min EMOM
5 Bench Press 45-50% of 1RM
Metcon: 12 Min Cap
Rotating Tabata with a Partner 45/15 for 12 mins
Back Squat 135/95 (light)
Sit Ups Ups
Partner A starts on back squats, partner B starts on sit ups. Each partner has 45 secs to get as many reps as possible at the given station. Once the 45 secs is up Partner A has 15 sec to transition to sit ups and Partner B has the same 15 secs to transition to back squats. You will continue to rotate from BS to sit ups for 12 mins.
Elite Competition Class
Strict Ring Muscle-Ups
AMRAP 5:
Strict Ring Muscle-Ups
Conditioning
“Waterlogged”
For Time:
1,000 Meter Row
Directly into:
30 DB Snatches, 15 Burpee Box Jump Overs
20 DB Snatches, 10 Burpee Box Jump Overs
10 DB Snatches, 5 Burpee Box Jump Overs
Dumbbell – 70/50
Box – 30″/24″
Body Armor
4 Giant Sets:
6 Weighted Pull-Ups
12 Barbell Good Mornings
15-21 GHD Sit-Ups
Max Effort L-Sit
Rest 2:00 between efforts.
Odd-Object Conditioning
For Time:
400m Sled Push (25% bodyweight)
50m DBall Run (150/100)
200m Sled Push (50% bodyweight)
50m DBall Run (150/100)
100m Sled Push (bodyweight)
50m DBall Run (150/100)
Run
15:00 Recovery Run
Brother Bros Barbell Club
Wednesday (Session Two)
A.
Every 90 seconds, for 4:30 (3 sets): 3-Position Clean x 1 rep
*Performing a clean from above the knee, below the knee, and from the ground = 1 rep of the complex. Build over the course of the 3 sets (No heavier than 60% of your max).
B.
Every 2 minutes, for 14 minutes (7 sets):
Clean & Jerk
*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 86%
*Set 4 = 1 rep @ 92%
*Set 5 = 1 rep @ 97%
*Sets 6-7 = 1 rep @ 101%+
The goal today is to find a 1-RM Clean & Jerk.
C.
In 12 minutes, establish a 1-RM Power Snatch
D.
In 15 minutes, establish a 3-RM Front Squat
E.
Three sets of:
Pullups x 10 reps
Rest 60 seconds
Performance Power Training
Wednesday, May 1st, 2019
Active Rest Day
20mins Running Clock:
10 Pushups
10 Situps
100m Run
-OR-
HUMPDAY PUMPDAY!!
OTMx21
Partners:
5 Bench Press @Bodyweight
10 Pullups (strict)
40m Prowler Push AHAP
**Alternate movements, 7 sets each**
**Partners work together and each complete the required work at the required station in one minute.
I.e. On the first minute, each partner will bench press in the first munute. Each will spot for the other. Next minute, each will perform 10 pullups. These can be scaled to ring rows, but partner assisted is preferred. One partner holds the others’ feet and helps, then switch. Next minute, both partners push the prowler sled together**