Freedom WOD Classes

Metcon: 6 Mins
10 Air Squat w/ 2 sec pause
3 Over Unders / Side
1:00 Hip and Ankle Opener
200 M Run / Row

Strength: Deload
3 Rounds on the 2 Mins – 10 Mins
10 Back Squats (60%)

Mobility: 4 Mins
2 Min / Side Roll Glutes

Metcon: 18 Min Cap
4 Rounds For Time:
10 Front Squats (95/65)
20 Air Squats
400 M Run

Elite Competition Class

Stamina Squats
Alternating On the Minute x 12 (6 Rounds):
Minute 1 – 2 Front Squat
Minute 2 4 Back Squats

Barbell: 75% of 3-Rep Max Back Squat (on both lifts).

Power Snatch Technique
On the 1:30 x 7 Sets:
1 Pausing Power Snatch
1 Pausing Low-Hang Power Snatch

Conditioning
“Hit and Run” Pt. 1 (On the 0:00)
3 Rounds:
400 Meter Run
12 Dumbbell Power Snatches (80/55)
21 Single Dumbbell Overhead Squats (80/55)

Kilos: 36.5/25

“Hit and Run” Pt. 2 (On the 15:00)
3 Rounds:
10 Dumbbell Burpee Box Step Overs (80’s/55’s) (24″/20″)
200 Meter Sandbag Carry (100/70)

Kilo Dumbbells: 36.5’s/25’s
Kilo Sandbag: 45.5/32

“Hit and Run” Pt. 3 (On the 30:00)
For Time:
400 Meter Sled Push (75% Bodyweight)

Brother Bros Barbell Club 

Monday (Session One)
A.
Every 90 seconds, for 6 minutes (4 sets):
Drop to Split x 5 reps

Build over the course of the 4 sets. The goal is to work on technique here, not maximal weight.

B.
Every 90 seconds, for 15 minutes (10 sets):
Clean & Jerk x 1 rep @ 87.5%

C.
Every 2:30, for 15 minutes (6 sets):
Front Squat x 3 reps

*Sets 1-3 = @ 75-78%
*Sets 4-6 = @ 80-83%

D.
Every 2:30, for 10 minutes (4 sets):
Push Press x 4 reps @ 92.5% of your 4-RM Push Press

Performance Power Training