Freedom WOD Classes

Warm Up: 5 mins
Medball Warm Up

Strength:
8 mins
3×5 at 60, 65 & 70% Push Jerk in Split 65, 70 & 75% of Strict press 1RM Split jerk the bar overhead, then perform 5 Push presses from the front rack while your feet remain in the “split catch” position. This should not be for a max load.
https://www.catalystathletics.com/exercise/406/Push-Jerk-In-Split/

8 mins
3×3 Complex 1 Jerk Drive + 1 Split Jerk w/ 2 Second Pause in Receiving Position

Metcon: 20 Min Cap
25 Rounds
1 MU or 2 C2B PU
2 Push Press (75/55)
3 Russian KBS (53/35)

Elite Competition Class

Split Jerk
Build to a 1RM

Gymnastic Conditioning
5 Rounds:
15/12 Calorie Ski Erg
9 Hang Power Cleans (155/105)
50′ Handstand Walk

Conditioning
AMRAP 5:
Buy In: 35/25 Calorie Assault Bike
Directly Into…
12 Deadlifts (225/155)
12 Burpees (Regular)

Rest 5 Minutes

AMRAP 5:
Buy In: 25/18 Calorie Assault Bike
Directly Into…
9 Deadlifts (275/185)
9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy In: 18/13 Calorie Assault Bike
Directly Into…
6 Deadlifts (315/220)
6 Barbell-Facing Burpees

Body Armor
4 Supersets:
Max Double Dumbbell Strict Press (50’s/35’s)
5 Tempo Double Kettlebell Deadlifts* (100’s/80’s)

*5 Seconds Up, 5 Second Down

Brother Bros Barbell Club

Wednesday (Session Two)
A.
In 16 minutes, establish a 3-RM Muscle Snatch

B.
Every 2 minutes, for 10 minutes (5 sets):
Split Jerk

*Sets 1-3 = 2 reps @ 65-70%
*Sets 4-5 = 2 reps @ 70-75%

C.
Every 2 minutes, for 10 minutes (5 sets):
Speed Deadlift x 4 reps @ 65% of 1-RM Deadlift

Speed deadlift just means that you are trying to move the bar as fast as possible on every repetition. Proper form & creating as much acceleration on the bar as possible is the goal.

D.
Two sets of:
Hip Extension on GHD Machine x 15 reps
Prone Plank x 1:30
Rest 60 seconds

*Place a barbell or plate on your back if possible for the Hip Extension.

Performance Power Train

Wednesday,OCT 17th, 2018
Active Rest Day
Walk 40, Jog 30, or Run 20 minutes
-then…STRETCH!
-OR-
Humpday Pumpday
Descending reps, ascending weight Bench Press
10-9-8-7-6-5-4-3-2-1
*5 Tire Flips AND 5 Pullups after every bench set*
**Increase bench press weight every set. Every set should be near failure**
**Sub sandbags, ground to overhead for tires. Sub Power clean @bodyweight for sandbags**