Freedom WOD Classes

Warm Up / Strength: on a 30:00 clock
0:00-5:00
15 / Side Leg Kicks Front and Lateral (click for video)
1:30 Ankle / Hip Opener
10 / Direction Windmill PVC Shoulder ROM

5:00 – 10:00 Technique Review
High Hang Sq Clean (video) + Split Jerk (2 sec pause in dip)

10:00 – 16:00
3×5 High Hang SQ Clean + Split Jerk (2 sec pause in dip) Up to 50%

20:00-30:00 – Snatch Complex – 5 sets on the 2:00
2 Hang Squat Clean + 2 Squat Clean + 2 Jerks (build up to 70+%) OR 3 Hang Power Clean + 2 Split Jerks at light weights

Mobility: 4 Mins
2 Min / Side Couch Stretch or Banded Samson

Metcon: 9 Mins
9 Min EMOM
Min 1: Row 175/125 M
Min 2: 8 / Side DB Hang Cleans (50/35) – alternate as desired
Min 3: Row 175/125 M
Min 4: 8 / Side DB Hang Cleans (50/35) – alternate as desired
Min 5: Rest
Min 6: Row 200/150 M
Min 7: 10 / Side DB Hang Cleans (50/35) – alternate as desired
Min 8: Row 200/150 M
Min 9: 10 / Side DB Hang Cleans (50/35) – alternate as desired
*Bike in place of row (12/9 cals then 15/11 cals)

Elite Competition Class

De-load Week.

Handstand Walk O-Course Conditioning
5 Sets for Time:
Obstacle Forward
Obstacle Backwards

This in total is (10) walks, for time. The first is up the ramp, and down the stairs. The second returns, moving up the stairs to start, and down the ramp to finish. Set cones 5′ away from each end of the obstacle for start and finish points. Time cap is 8:00.

Box Squat
On the Minute x 8 Sets:
2 Repetitions
*Box height set to parallel.

Back Squat
3 Sets of 2, building to a moderate.

Strict Handstand Pushup Biathalon
For Time: Wearing a 20/14 Weight Vest:
400m Run, 27 Strict Handstand Pushups
400m Run, 21 Strict Handstand Pushups
400m Run, 15 Strict Handstand Pushups

For every break on the handstand pushups (with the exception of a completed set), athletes must run a “penalty” lap of 200 meters before returning to the wall.

Recovery Assault Bike
20:00 Effort
On the 4:00, 8:00, 12:00, 16:00, 20:00 (5 Sets):
6 Strict CTB Pull-Ups
9 Strict Toes to Bar

Brother Bros Barbell Club 

Session Two – Class meets R 6:20 p.m
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 2:30, for 17:30 (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.
Every minute, on the minute, for 6 minutes (6 sets):
Power Snatch with a 3 second pause below knee x 1 rep

*Sets 1-2 = @ 75% of 1-RM Power Snatch
*Sets 3-4 = @ 85% of 1-RM Power Snatch
*Sets 5-6 = @ 90% of 1-RM Power Snatch

D.
In 15 minutes, establish a 1-RM Front Squat

E.
Three sets of:
Pull-Ups x 8 reps
Rest 60 seconds

Performance Power Training