Freedom WOD Classes
Metcon: 7 Mins
2 Rounds
10 PVC Pass Throughs
10 Step Ups
3 Over Unders / Side
3 Inchworms
Strength: 12 Mins
8 Min EMOM
Odd: 12 Unbroken Push Press (65% of strict press)
Even: 10-15 Box Jumps
Mobility: 8 Mins
2 Min / Side LAX Roll Posterior Shoulder
2 Min / Side LAX Roll Quad
Metcon: 16 Min Cap
Partner Workout – 3 Rounds for Time:
50 KB Goblet Lunges (35/25 – every step is a rep)
50 Push Jerks (95/65)
*1 Athlete works at a time, alternate as needed
Elite Competition Class
Snatch Grip Sotts Press
5 Minutes to Build to Moderate Set of 3
Snatch Balance
5 Minutes to Build to Moderate Set of 3
Squat Snatch Stamina
On the Minute x 5:
5 Touch and Go Squat Snatches
Aiming to increase 3-5% from last week, with a single more iteration next week to round out the progression.
Conditioning
“Halftime”
30-20-10:
Dumbbell Power Snatches (70/50)
Wallballs (30/20)
… Directly into:
10-20-30:
Bar-Facing Burpees
Calorie Row
Deadlift Stamina
4 Sets:
15 Unbroken Deadlifts @ 50% 1RM
75 Unbroken Double Unders
Skill Conditioning
3 Rounds:
200 Meter Wreck Bag Run (70/50)
50′ Handstand Walk
Rest 1:00 between rounds.
Brother Bros Barbell Club
Session Two (Wednesday)
A.
Every 90 seconds, for 9 minutes (6 sets):
Power Snatch x 2 reps @ 80%
B.
Every 90 seconds, for 7:30 (5 sets):
Power Clean + Power Jerk x 2 reps @ 80%
C.
In 18 minutes, establish a 1-RM Deadlift
D.
Two sets of:
Glute Ham Raise x 8 reps
Chinups x 5 reps
Rest 30 seconds
Performance Power Training
Wednesday, July 31st, Active Rest
20mins Running Clock (not for time):
800m Run
25 Situps
*Move at a recovery pace
-then
STRETCH
-OR-
HUMPDAY PUMPDAY:
In teams of 3:
10 Rounds:
10 Thrusters (may be taken from rack) (135/95)
Tire Flips or Prowler Push
Rest
**each teammate starts at a different station. The thrusters are the time keeper. One person is always resting. One person is always performing tire flips or sled. One person is always on thrusters. One re-rack is allowed per set of thrusters. Any additional rerack results in a 10 burpee penalty on the spot for the whole team. The workout is finished when the whole team has completed 10 rounds. The weight may be adjusted per person.**
**If you perform this alone, perform 5 tire flips each round and your rest will be equal to the time of your last set of thrusters. Transition time may be included in the total rest time.**
**If you are a team of two, perform 5 Tire flips, and each person’s rest will be equal to the time of whichever station the other teammate is on.**