Freedom WOD Classes
Warm Up: 7 Mins
400 M Run
2:00 Hip and Ankle Opener
15 Barbell Thrusters
10 Push Ups (2 Second Negative)
Mobility: 6 Mins
Athlete Choice – Hips, Chest or Shoulders
*Note the Single Arm DB Thrusters
Strength: 12 Mins
Bench Press – Build to a Heavy
Suggested Rep Scheme – 10-5-2-1-1-1
*Not looking to PR. No misses or rounding!
*Record # to use for %s
IF YOU HAVE TO SHARE A BENCH, IT MUST BE SANITIZED BETWEEN EACH USE
Home WOD: 13 Mins
13 Min AMRAP:
12 Alternating DB / KB Snatch (50/35)
12 Single Arm DB / KB Thrusters (50/35 – 6/side not alternating)
12 Hand Release Push Ups
Metcon: 13 Mins
13 Min AMRAP:
12 Alternating DB Snatch (50/35)
12 Single Arm DB Thrusters (50/35 – 6/side not alternating)
12 Hand Release Push Ups
Elite Competition Class
Box Squats
On the Minute x 10:
2 Box Squats
* Box Height 3″ Below Parallel
Muscle Clean (0:00 – 5:00)
3 Sets:
3 Muscle Cleans
3 Front Squats
3 Push Presses
Technique Complex (5:00 – 10:00)
3 Sets:
1 Clean Pull
1 Low Hang Squat Clean
1 Push Jerk
1 Split Jerk
Clean and Jerk (11:00 – 22:00)
Minute 1: 1 Squat Clean and Jerk
Minute 2: 1 Squat Clean and Jerk
Minute 3: 1 Squat Clean and Jerk
Minute 4: Rest
Minute 5: 1 Squat Clean and Jerk
Minute 6: 1 Squat Clean and Jerk
Minute 7: 1 Squat Clean and Jerk
Minute 8: Rest
Minute 9: 1 Squat Clean and Jerk
Minute 10: 1 Squat Clean and Jerk
Minute 11: 1 Squat Clean and Jerk
Conditioning
“Opposite Day”
30-20-10:
Power Snatches (95/65)
Box Jump Overs (24/20)
Directly Into…
10-20-30:
Power Clean and Jerk (95/65)
Lateral Barbell Burpees
Midline
Accumulate Totals:
4 Minute D-Ball Hold (150/100)
3 Minute Hollow Hold
2 Minute Dead Hang from Pull-up Bar
Partition As Needed
Brother Bro’s Barbell Club
Friday (Session Three)
Suggested Warm-Up
3 minutes of Cardio (Run, Bike, Row, etc)
3 Rounds:
3 Inchworm Pushups + 6 Burpees + 9 Lunges + 12 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 90 seconds, for 6 minutes (4 sets):
Squat Jerk x 3 reps
If mobility is an issue – stick with the empty bar and work to get lower each set. If mobility is not an issue, build over the course of the 4 sets.
B.
Every minute, on the minute, for 12 minutes (12 sets):
Snatch x 1 rep @ 80%
C.
Every 2 minutes, for 12 minutes (6 sets):
Clean & Jerk x 2 reps @ 80%
D.
Every 2:30, for 12:30 (5 sets):
Front Squat x 4 reps @ 80-85%
E.
In 10 minutes, build to a 7-RM Bench Press
Performance Power Training
Friday, June 5th, 2020
Jet Fuel:
Soon to be relatively famous fast feet drills https://youtu.be/mX00T4uuPtI
-then
2 attempts at
5-10-5 https://youtu.be/kScp4s4kFsY
-then
Mash lower body
Major, Lift: Red: Deadlift
-then 2xAMRAP @80% of the days heaviest set
Wht/Blu: Volume Deadlift/Speed Squats
Every 2 minutes, for 5 sets (10 minutes total)
10 Deadlift @45%
2 Speed Squat @55%
*Treat each set as a superset. Go directly from Deads to squats, then rest.
GainCity:
-KB SIngle Arm Suitcase Deadlift/Farmer Walk https://youtu.be/HwryrdCtrIM https://youtu.be/G8tS1pSrC5c
3×8+20m(each)
*Perform 8 deads left arm then walk 20m without setting the KB down. Then Switch to right arm. Repeat 3 times. Weight will be dependent on being able to hold hips and shoulders square. Do not go to heavy so proper posture and position cannot be maintained.
-100 Walking Lunges
Afterburner:
50 calories FASTER than last week
*If you scaled, get the Same amount of calories as you got last week, but faster this time.
*This is an all out assault on the bike. Whatever your scale, it should take about 1 minute or less. Max effort cannot be stressed enough. Get after it. This should be one of the nastiest minutes ever.
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SABADO GIGANTE
@Bodyweight
50m Overhead Walk
10 Squats
50 Overhaed Walk
10 Power Clean
50 Overhaed Walk
10 Floor Press
50 Overhaed Walk
20 Deadlift
50 Overhaed Walk
10 Floor Press
50 Overhaed Walk
10 Power Clean
50 Overhaed Walk
10 Squats
**Use one barbell and the same weight for all lifts, with the exception of deadlifts. If a person has to make their barbell much lighter than bodyweight in order to perform the rest of the movements, then have them add weight to the bar for the deadlifts.
**Workout should take between 20min (fast) to 30 minutes (better because they went heavy)