Freedom WOD Classes

Metcon: 6 Mins
1:30 Hip and Ankle Opener
Then 2 Rounds:
5 Power Snatch
5 Squat Snatch
5 / Leg Overhead Lunges
Then: 1:00 / Side Pigeon Stretch

Strength: Deload
3 Rounds on the 2 Mins
8 / Leg Front Rack Lunges

Mobility: 6 Mins
2:00 / Side Trap Smash
2:00 of PVC Range of Motion

Metcon: 10 Mins
“12.2” 10 Minute AMRAP Snatch Ladder
30 Snatch (75/45 – Masters 45/35)
30 Snatch (135/75 – Masters 75/55)
30 Snatch (165/100 – Masters 100/75)
M.E Snatch (210/120 – Masters 120/90)
*You cand do this workout RX to compare to the 12.2 Open or scale for a more intense training session

Elite Competition Class

Deadlift
3 Reps @ 70%
1 Rep @ 75%
3 Reps @ 70%
1 Rep @ 80%
3 Reps @ 70%
1 Rep @ 85%

Conditioning
“Hangnail”
3 Rounds:
40 Dumbbell Hang Clean and Jerks (50/35)
30/21 Calorie Assault Bike
20 Barbell Facing Burpees
10 Deadlifts (365/255)

Odd-Object Conditioning
For Time:
30/21 Calorie Ski Erg
21 Axel Bar Push Jerks (135/95)
30/21 Calorie Ski Erg
15 Axel Bar Push Jerks (165/115)
30/21 Calorie Ski Erg
9 Axel Bar Push Jerks (195/135)

Kilos – 61/43, 75/52, 88/61

Midline
3 Giant Sets:
6 Glute Ham Raises
9 Strict Toes to Bar
15 Weighted Hip Extensions
21 Weighted AbMat Sit-ups
Rest 1:30 Between Sets

Brother Bros Barbell Club 

Friday (Session Three)
A.
Every 90 seconds, for 7:30 (5 sets):
Tall Snatch x 2 reps

Build over the course of the 5 sets

B.
Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep @ 85%

C.
Every 2 minutes, for 14 minutes (7 sets):
Back Squat

*Sets 1-4 = 1 rep @ 90%
*Sets 5-7 = 3 reps @ 85%.

D.
Two sets of:
DB Bench Press x 8 reps
Hanging Leg Raises x 10 reps
Bent Over Row x 8 reps
Rest 60 seconds

Performance Power Training

Friday, August 16th, DE LOWER:

Jet Fuel: 

500m Row
20 Walking reverse lunges
-Leg swings

3×5 Straight leg DB Good morning
(3 count down, 5 count hold)

-then

Stretch

Major Lift: Red: Deadlift
Wht/Blu: Speedy Squats vs Bands
10×3 @50%
Deadlift
7×2 @60%
**+5% from last week**

GainCity:
-Sumo Goblet Squat https://youtu.be/WQoneo9H8S0
100 in as few sets as possible
-CSR (seal row) https://youtu.be/F3ZIJWxuVxI
4×12 heavy

Afterburner:
10 min EMOM, alternating:
10 Cal Bike
20m down, 20m back, Backpack Sled SPRINT, heavy
**Backpack sled may be subbed with 30 seconds, banded run in place** https://youtu.be/S1s4AsTS1VA
**Row switches to bike this week**

————————————————

SABADO GIGANTE:
Jet Fuel:
3 minutes Fighter Warmup (run, row, bike, burpee, anything that gets you hot)
Deadbugs https://youtu.be/27HMz2Um5QE
Starfishes https://youtu.be/p-bs9_urQJI
Coach the class through the movements, alternating between the movements 3-5 times

-then

Review Bench Press https://youtu.be/U9x-zoIvbt8 and Pullup

Major Lift:
“LYNNE”
5 Rounds for MAX REPS (not for time)
Bodyweight Bench Press
Pullups (kipping IS allowed, unless you are using a band)
**Not for time. Rest as needed between every set. Scale movements as needed to get at least 10 reps on the first set**

-then

Afterburner:
5 Rounds, each for time and reps:
250m SPRINT row
Max Reps pushups

**Rest as needed between rounds in order to stay fast and aggressive and not puke. This may mean resting several minutes**
**These are SPRINT ROWS. Go all out!**
**ALSO, SCALE THE ROWING METERS ACCORDINGLY TO FINISH IN 45 SECONDS OR LESS**