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Freedom WOD Class

Warm Up: 5 mins
Samson Stretch east-west
Single leg broad jump west-east
2 rounds W/unloaded bar
5 Snatch grip RDL
5 Snatch high pulls
5 Power Snatch
5 Back Squats

Strength:
6 Mins
Snatch (this is ran as a group with the coaching leading the count)
3×5 at 60, 65 & 70% With a 2 sec pause at the top of the “Lift off” or right above the knees

10 Mins
Back Squat (mobility between sets)
3×5 at 60% With a 5 sec pause in the bottom position of each rep

Metcon:  20 Mins
With a Partner
3000 M Row
100 Wall Balls 20/14
50 Syncro Burpee

Split the row and wall balls evenly and switch as needed.

Elite Competition Class 

Snatch 
On the Minute x 14:
Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (66-69-72%)
Minute 4: Rest
Minutes 5-6-7: 2 Squat Snatches (76-79-82%)
Minute 8: Rest
Minutes 9-10-11: 1 Squat Snatch (86-88-90%)
Minute 12: Rest
Minutes 13-14-15: 1 Squat Snatch (84-86-88%)

Snatch Pull + 3 Snatch Hang High Pulls
5 Sets (60-62-64-66-68%)

Back Squat 
3 Sets of 9 (73-77-81%)

Gymnastic Conditioning
5 Rounds For Time:
2 Rope Climbs
4 Alternating Dumbbell Squat Snatches (100/70)
8 Deficit Kipping Handstand Push-ups (10″/7″)

Row Conditioning
4 Sets:
1:30 at 2k Pace +15 Seconds
1:00 at 2k Pace +5 Seconds
:30 at 2k Pace -5 Seconds
:15 at 2k pace -10 Seconds
Rest 2 Minutes Between

Brother Bros Barbell Club

Monday (Session One)
A.
Every 90 seconds, for 4:30 (3 sets):
Snatch Press from Receiving x 5 reps

Followed by….

Every 90 seconds, for 6 minutes (4 sets)
Snatch Balance + Overhead Squat

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.

B.
Every 90 seconds, for 6 minutes (4 sets):
Snatch with a 2 second pause just below knee

*Set 1 = 1 rep @ 80% of 1-RM Snatch
*Set 2 = 1 rep @ 84% of 1-RM Snatch
*Set 3 = 1 rep @ 87% of 1-RM Snatch
*Set 4 = 1 rep @ 90% of 1-RM Snatch

At the 8 minute mark…

Every 2 minutes, for 8 minutes (4 sets):
Snatch x 2 reps @ 80%

C.
Every 3:30, for 14 minutes (4 sets):
Back Squat x 4 reps

*Sets 1-2 @ 95% of 4RM weight
*Sets 3-4 @ 90% of 4RM weight

D.
Four sets of:
Pull-Ups x 6 reps
Glute Ham Raises x 6-8 reps
Rest 60 seconds

Performance Power Train

Monday, OCT 1st, 2018
Pre-Flight: Back to speedy bench this week. Keep Wht/Blu moving OTM (on the minute). Then its a full on pec blast with 5 sets of max reps pushups, followed by a nasty arms only tabata on the bike.

Jet Fuel: 
1 min Bike @60% output
3x
-:30 Plank on Hands
*hands directly under shoulders, joints stacked, arms locked, drive through palms, squeeze trunk tight*
-DB Shoulder Boulders https://youtu.be/8oP_kVH5XeQ
8 Front raise
8 Lat Raise
8 Reverse Fly
-Mash

Major, Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Speedy Banded Bench, OTM (on the minute)
10×3 @45%
5×3 @50%

GainCity: 
-T-Bar Rows https://youtu.be/jpfP2aaXO28
3×12
-Pushups
2xMax Reps
2xMax Reps w/ Slingshot (if you dont have a slingshot, double over a band and wear it around your elbows. Use it as a trampoline for your pushups)
-BB Curls
3×20
-DB KickBacks
3×20 (each arm individually)

Afterburner:
Tabata:
Assault Bike Arms Only
**may use feet to get bike started**