Freedom WOD Classes

Warm Up: 6 Mins
2 Rounds
10 Air Squats w/ 2 sec pause
10 V-ups
5 Split Leg Raises / Side
Then: 1:00 / Side Samson

Mobility: 6 Mins
3 Min / Side LAX Glutes / Hip Flexors

Strength: 12 Mins
Alternate on the 2:00 for 3 Rounds:
0:00-2:00: 15 Front Squats (65% or less)
2:00-4:00: 10 / Leg Goblet Bulgarian Split Squat (video)

Metcon : 20 Min cap
800 M Run (1000 M Row)
40 Wallballs (20/14)
30 Burpees
40 Wallballs (20/14)
1000 M Row (800 M Run)

Elite Competition Class

Barbell Cycling – Snatch
On the 2:30 x 5 Sets:
3-Position Power Snatch
3-Position Squat Snatch

Barbell load – 60% of 1RM Snatch
A 5% increase from last week, in iteration 2 of 2.
Aim is not to simply move heavier loads, but to move them better than last week.

Stamina Squats
3 Rounds:
12 Back Squats – 70% of 3RM Back Squat
Repeating last week’s exact volume and load, but changing the repetition scheme. Where as last week we faced 4×9 reps, today we have 3×12.

Conditioning
“Vamoose”
Two part workout.
Part #1 – Starts on the 0:00.
Part #2 – Starts on the 15:00.
Enter both completion times below (not total time). The system will add both working times together for the sum total.

Part #1 (On the 0:00):
3 Rounds:
500 Meter Row
9 Bar Muscle-Ups
21 Wallballs  *Females 9′
Wallball Pounds – 30/20
Wallball Kilos – 14/9

Part #2 (On the 15:00):
3 Rounds:
400m Air Runner
9 PHSPU (14″/8″)
21 Power Snatches
Barbell Pounds – 75/55
Barbell Kilos – 34/25

Brother Bros Barbell Club 

Session Three
A.
Every 90 seconds, for 6 minutes (4 sets):
Tall Snatch x 3 reps

Build over the course of the 4 sets

B.
Every minute, on the minute, for 15 minutes (15 sets):
Snatch x 1 rep @ 80%

C.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat

*Sets 1-3 = 4 reps @ 80%
*Sets 4-5 = 8 reps @ 70%

D.
Three sets of:
DB Bench Press x 12 reps
Prone Plank x 60 seconds
Bent Over Row x 10 reps
Rest 60 seconds

Performance Power Training