Freedom WOD Class
Warm Up: 5 Mins
2 Rounds
20 Second Hollow Rock
15 / Side Lying Lateral leg raises
5 / Side Over Unders
Strength: 15 Mins
3 Rounds not for time:
12 / Side Bulgarian Split Jumps
10 Hanging Oblique Crunches
10 / Side DB or KB Side Lunge
Rest 1 min between each movement
Metcon: 16 Min Cap
3 Rounds For Time:
10 DL (225/155)
30 Wallballs (20/14)
30 Sit Ups
Elite Competition Class
1. Front Squat
3×2 @ 80%
1×1 @ 83%, 86%, 89%, 92%
2. Barbell Conditioning
On the Minute x 5:
5 Touch and Go Squat Cleans
Same weight across.
3. Conditioning
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (155/105)
15 Burpee Box Jump Overs (24/20)
Rest 4 Minutes
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)
Rest 4 Minutes
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)
4. Bike Conditioning
8 Rounds:
15 Seconds Max Effort
1:45 Recovery Pace
5. Gymnastics Conditioning
For Quality:
30 Strict Chest to Bar Pull-ups
30 Strict Handstand Push-ups
30 Strict Pull-ups
30 Push-ups
30 Ring Rows
30 Strict Ring Dips
Brother Bros Barbell Club
Friday (Session Three)
A.
Every 2 minutes, for 8 minutes (4 sets):
Press in Clean (Sots Press) x 5 reps
Build over the course of the 4 sets.
B.
Every 90 seconds, for 9 minutes (6 sets):
Snatch x 2 reps @ 70%
C.
Every 2 minutes, for 12 minutes (6 sets):
Clean & Jerk x 2 reps @ 70%
D.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Sets 1-3 – 5 reps @ 65%
*Sets 4-5 – 5 reps @ 70%
Performance Power Train
Friday, July 13th, 2018
Jet Fuel:
5 mins of shuttle runs. (5yds, 10yds)
Start slow, work up in speed as time progresses. Give just enough rest in between attempts to recover enough to be explosive.
-mash
Major, Lift: Red: Deadlift
-then 2xAMRAP @80% of the days heaviest set
Wht/Blu: Squat
7×2 @50%
4×1 @55%
Deadlift
7×1 @55%
GainCity:
4x
Backpack sled drag
*40yds down and back
*Drag the sled forward on the way there, drag the sled backwards on the way back.
25 Situps
Afterburner:
10x
1 Burpee MB toss
1 lateral box jump over
1 Burpee MB toss
1 lateral box jump over
Sprint to the first ball, grab it, sprint back
1 lateral box jump over
Sprint to the second ball, grab it, sprint back
1 lateral box jump over
