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Freedom WOD Classes

Warm Up: 
60 Sec Bike (home wod 60 sec jump rope)
10 RDL
10 Push Press
60 Sec Bike (home wod 60 sec jump rope)

Home Strength:
6 Sets on the 90 Secs
Hand Stand Hold + HSPU
*Set 1 = 20 Sec Hand Stand Hold + 2 HSPU
*Set 2 = 20 Sec Hand Stand Hold + 3 HSPU
*Set 3 = 20 Sec Hand Stand Hold + 4 HSPU
*Set 4 = 30 Sec Hand Stand Hold + 1 HSPU
*Set 5 = 30 Sec Hand Stand Hold + 1 HSPU
*Set 6 = 20 Sec Hand Stand Hold + 4 HSPU

Home WOD:
13 MIN AMRAP
30 Double Unders or 60 Singles
8 HSPU
12 Deadlift 155/105
8 Pull Ups

Strength:
Every 90 seconds, for 9 minutes (6 sets):
Split Jerk

*Set 1 = 2 reps @ 70%
*Set 2 = 2 reps @ 75%
*Set 3 = 2 reps @ 80%
*Set 4 = 1 rep @ 85%
*Set 5 = 1 rep @ 90%
*Set 6 = 2 reps @ 95%

Metcon:
13 MIN AMRAP
12 Cal Bike
8 HSPU
12 Deadlift 155/105
8 Pull Ups

Elite Competition Class

“Encore”
On the 5:00 x 2 Rounds:
21 Over-and-Back Dumbbell Hops
12 Thrusters (50’s/35’s)
21 Over-and-Back Dumbbell Hops
9 Clean and Jerks (50’s/35’s)
21 Over-and-Back Dumbbell Hops
6 Devils Press (50’s/35’s)

On the 5:00 x 2 Rounds:
21 Over-and-Back Dumbbell Hops
6 Devils Press (50’s/35’s)
21 Over-and-Back Dumbbell Hops
9 Clean and Jerks (50’s/35’s)
21 Over-and-Back Dumbbell Hops
12 Thrusters (50’s/35’s)

Body Armor (A)
AMRAP 2:
Renegade Rows (50’s/35’s)

Rest 1 Minute

AMRAP 2:
Renegade Rows (50’s/35’s)

Body Armor (B)
4 Giant Sets:
12 Dimmel Deadlifts
9 Romanian Deadlifts
6 Deadlifts

Rest 1:30 Between Sets

Odd-Object
0-5: Build to Heavy 50′ Yoke Carry
5-10: Build to Heavy 50 Meter Sled Push
10-15: Build to Heavy 100 Meter Sled Push

Midline
3 Rounds Not For Time:
10 Strict Toes to Bar
50′ Handstand Walk
30 AbMat Sit-ups
50′ Handstand Walk

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 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 3 minutes (3 sets):
Snatch Press from Receiving x 4 reps

Build over the course of the three sets.

Followed by….

Every minute, on the minute, for 3 minutes (3 sets):
Drop Snatch x 2 reps

B.
Every 90 seconds, for 9 minutes (6 sets):
Slow Pull Power Snatch x 2 reps @ 65-75% of 1-RM Power Snatch

C.
Every 90 seconds, for 7:30 (5 sets):
Clean Grip Overhead Squat x 4 reps

This is meant to be a lighter overhead squatting day and the main focus is on mobility. Do not add weight if you are not able to go all the way to the bottom of your squat. Just stay with the empty bar for all sets. If you are able to add weight, keep it moderate and just use it for extra mobility work.

D.
Every 2 minutes, for 6 minutes (3 sets):
Romanian Deadlift x 10 reps

E.
Three sets of:
3-Way Plank x 45 seconds each side
Front Rack Barbell Lunges x 5 reps each leg
Rest 60 seconds

Performance Power Training

Wednesday, MAY 13th, 2020

Active Rest Day
Bike for 20 minutes
Every minute 3 burpees

-then…STRETCH!

-OR-

HUMPDAY PUMPDAY!!
10-9-8-7-6-5-4-3-2-1
Bench Press @BW
Pullup
*50m Farmer Carry Walking lunge after every set of pullups
*Yes pullups are strict

-then

Girth Differential:
3×20
Seated Curl to Press
Face Pulls
Kickbacks (each)