Freedom WOD Classes
Warm Up – 5 Mins
1:30 Hip and Ankle Opener
10 Thrusters
5 Broad Jump Squats
:30 Samson Stretch / Side
Strength:
Legs 3 x superset on the 3:00
8 Back Squats (70-75%)
5 Box Jumps (tall)
Mobility or technique – 8 mins
Athlete choice, hips/calfs/shoulders
Metcon: 20 Min Cap
“17.5”
10 Rounds For Time:
9 Thrusters (95/65)
35 DU
Elite Competition Class
Gymnastic Conditioning
5 Sets For Time of the Unbroken Complex:
5 Toes to Bar
4 Bar Muscle-ups
3 Toes to Bar
2 Bar Muscle-ups
Barbell Cycling
10-Rep Touch & Go Power Clean
Conditioning
“Blockbuster”
AMRAP 5:
Buy-In: 35/25 Calorie Assault Bike
Max Rounds of “The Chief” (155/105)
Rest 5 Minutes
AMRAP 5:
Buy-In: 25/18 Calorie Assault Bike
Max Rounds of “The Chief” (185/135)
Rest 5 Minutes
AMRAP 5:
Buy-In: 15/10 Calorie Assault Bike
Max Rounds of “The Chief” (205/145)
*1 Round of “The Chief” is: 3 Power Cleans, 6 Push-ups. and 9 Air Squats
Kilos:
1st Bar: 70/48
2nd Bar: 84/61
3rd Bar: 93/65
Handstand Pushups + Walking Lunge
3 Giant Sets:
Max Strict Handstand Push-ups
50′ Dumbbell Front Rack Walking Lunge
Max Strict Handstand Push-ups
Rest 2 Minutes Between Sets, building in load.
3 Continuous Rounds (18 Minutes Total):
Minutes 1-2: 15 Calories Hard
Minutes 3-4: 12 Calories Hard
Minutes 5-6: 9 Calories Hard
*Time Remaining In Each Window: Easy Jog
Brother Bros Barbell Club
Friday (Session Three)
A.
Every minute, on the minute, for 5 minutes (5 sets):
Snatch Balance x 2 reps
Build over the course of the 5 sets. This is meant to be a warmup exercise (Not for maximal weight).
B.
On the minute, for as long as you can, perform Snatch x 1 rep @ 80%. HOWEVER, stop at 20 sets (20 minutes) if you are able to make it there. You’re only allowed 2 misses. Once you miss twice, move on to the next exercise.
C.
Every 2:30, for 15 minutes (6 sets):
Back Squat
*Sets 1-3 = 2 reps @ 88-90%
*Sets 4-6 = 4 reps @ 80-83%
The goal is to aim for the top % listed but if you think you may miss on the next set, lower it to the bottom %.
D.
One set of:
Pushups x 2 minutes (max reps)
Rest 30 seconds
V-Ups x 2 minutes (max reps)
Performance Power Training
Friday, August 9th, DE LOWER:
Jet Fuel:
500m Row
20 Walking reverse lunges
-Leg swings
-Straight leg DB Good morning
(3 count down, 5 count hold)
3×5
-then
Stretch
Major Lift: Red: Deadlift
Wht/Blu: Speedy Squats vs Bands
10×3 @45%
Deadlift
7×2 @55%
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:
20 Cal Row
40m Backpack Sled RUN, heavy
**Backpack sled may be subbed with 30 seconds, banded run in place** https://youtu.be/S1s4AsTS1VA
