Happy Birthday Coach Ana! She didn’t want a birthday WOD but we still love her!
*We will be closed tomorrow for Independence day. We will resume normal gym hours Wednesday and Friday.
Freedom WOD Classes
Warm Up / Strength: on a 28:00 clock
0:00-5:00
15 / Side Leg Kicks Front and Lateral (click for video)
1:30 Ankle / Hip Opener
10 Front Squats w/ 2 sec pause in bottom
5:00 – 14:00
3 x 5 Clean High Pull (Click for video – up to 70%)
18:00-28:00 – Clean Complex – 5 sets on the 2:00
2 Hang Squat Clean + 2 Squat Clean + 2 Front Squats (build up to 70+%) OR 3 Hang Power Clean + 2 Front Squats
Metcon: 14 Mins
14 Min Partner AMRAP:
7 Burpees
14 Squats
7 Bench Press (155/105)
*Alternate with partner after a full round is complete
Elite Competition Class
Barbell Cycling – Snatch
On the 2:30 x 5 Sets:
3-Position Power Snatch
3-Position Squat Snatch
Barbell load – 55% of 1RM Snatch
This complex involves a total of (6) repetitions. As it flows in full:
1 High Hang Power Snatch (pocket-level)
1 Hang Power Snatch (knee-level)
1 Power Snatch (from the floor)
1 High Hang Squat Snatch (pocket-level)
1 Hang Squat Snatch (knee-level)
1 Squat Snatch (from the floor)
Dumbbell Conditioning
AMRAP 3:
Devil Presses
Dumbbell Pounds – 70’s/50’s
Dumbbell Kilos – 30’s/20’s
Body Armor
5 Sets: 6 Dumbbell Thrusters
3 Sets: 9 Dumbbell Bent Over Rows (each arm)
1 Set: 50 Weighted Sit-Ups
Rest 1:00 between all sets.
Conditioning
“Leg Work”
On the 4:00 x 5 Rounds:
9 Box Jump Overs (30″/24″)
12 Dumbbell Thrusters
15/12 Calorie Assault Bike
Dumbbell Pounds – 50’s/35’s
Dumbbell Kilos – 25’s/15’s
Row Recovery
30:00 Recovery Row
Minutes 0-5 – Slow (2K + ~25s)
Minutes 6-10 – Moderate (2K + ~20s)
Minutes 10-15 – Moderately Fast (2K + ~15s)
Repeat a second time for the 30:00 total.
Brother Bros Barbell Club
Wednesday (Session Two)
A.
Every minute, on the minute, for 14 minutes (14 sets):
Power Snatch x 1 rep @ 75%
B.
Every minute, on the minute, for 12 minutes (12 sets):
Power Clean + Power Jerk x 1 rep @ 75%
C.
In 16 minutes, establish a 10-RM Deadlift
D.
Three sets of:
Glute Ham Raise x 6 reps
Chinups x 12 reps
Rest 30 seconds
