Freedom WOD Classes
Warm Up: 6 Mins
200 M Run
15 Banded T’s
15 Banded Y’s
10 RDLs
10 Burpees
5 Inchworms
Strength: 12 Mins
Bench Press
4×8 on the 2:00 65%
Metcon : 25 Min Cap
Operation Red Wing 6/28/05
400 M Run
28 Push Press 75/55
28 Deadlifts 75/55
400 M Run
28 Push Press
28 Deadlifts
400 M Run
28 Push Press
28 Deadlifts
400 M Run
Elite Competition Class
Pegboard Conditioning
Not For Time:
100 Meter Run, 1 Pegboard Climb
200 Meter Run, 1 Pegboard Climb
300 Meter Run, 1 Pegboard Climb
400 Meter Run, 1 Pegboard Climb
500 Meter Run, 1 Pegboard Climb
Wearing (20/14) Weight Vest
Snatch Primer [On the 0:00]
On the 1:30 x 5 Sets:
2 Snatch Drops
2 Tall Snatches
Snatch Complex [On the 10:00]
On the 2:00 x 5 Sets:
1 Low Hang Power Snatch
1 Power Snatch
1 Low Hang Squat Snatch
1 Squat Snatch
Front Squat
10-8-6-4-2
On the 3:00 x 5 Sets:
Set 1: 10 Reps
Set 2: 8 Reps
Set 3: 6 Reps
Set 4: 4 Reps
Set 5: 2 Reps
Conditioning
“Laces Out” [On the 0:00]
3 Rounds For Time:
9 Bar Muscle-ups
15 Kettlebell Push Presses (70’s/53’s)
21 Deadlifts (245/165)
27 Wallballs (30/20)
15 Minute Time Cap
WORKOUT BRIEF
DESCRIPTION
- Combining gymnastics and weighlifting in this longer AMRAP workout
- With each station, we’ll alternate between pulling and pressing movements
- Choose weights and variations that allow you to complete 4+ rounds today
- This works out to a round at least every 4:30
Sled Drag [On the 16:00]
For Time:
400 Meter Sled Drag
Body Armor
On the 1:30 x 5 Rounds:
50′ Double Overhead Kettlebell Walking Lunge (53’s/35’s)
Max Strict Ring Dips in Time Remaining
Brother Bros Barbell Club
Monday (Session One)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
4 Rounds:
6 Pushups + 6 Burpees + 6 Lunges + 6 Air Squats
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Squat Snatch
4 Squat Snatch
*Every new line means take a short break before moving to the next movements
A.
Every 75 seconds, for 6:15 (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 2 minutes, for 10 minutes (5 sets):
Snatch Lift-Off + Snatch
*Sets 1-2 = 2 reps @ 70% of 1-RM Snatch
*Sets 3-5 = 2 reps @ 75% of 1-RM Snatch
(Perform a snatch pull to the knee with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a snatch. That is 1 rep of the complex.)
At the 11 minute mark…
Every minute, on the minute, for 5 minutes (5 sets):
Snatch x 1 rep @ 75-80% of 1-RM Snatch
C.
In 18 minutes, establish a 10 Rep Max Back Squat
Rest 3 minutes, then perform:
One set of:
Back Squat x 10 reps @ 90% of today’s 10 Rep Max
D.
Three sets of:
Pull-Ups x 8 reps
Single-Arm DB or KB Row x 8 reps
Glute Ham Raise x 6 reps
Rest 45 seconds
Performance Power Training
TBA
