Freedom WOD Classes

Warm Up:
3 Rounds
10 Hallow Body Kipping Swings
3 Bear Complex reps with unloaded bar

Metcon: 45 min Cap
This is performed just like the song!
“12 Days of Christmas”
1 Bear Complex 95/65
2 Snatches 95/65
3 Strict Press 95/65
4 Burpees
5 Front Squats 95/65
6 Pull-ups
7 Hang Cleans 95/65
8 Hand Release Push-ups
9 Back Squats 95/65
10 Lat. Bar Jumps
11. V-ups
12 O.H. Squats 95/65

Example:
1 bear complex
2 Snatches, 1 bear complex
3 Strict Press, 2 Snatches, 1 bear complex
4 Burpees, 3 Strict Press, 2 Snatches, 1 bear complex

and so on..

Elite Competition Class

Barbell Cycling
3 Rounds:
10 Power Cleans
10 Front Squats
10 Push Jerks

Round 1: 225/155
Round 2: 205/145
Round 3: 185/135

“Play Ball” 
For Time:
100 Wallballs (20/14)
25 Dumbbell Box Step Overs (24/20)
100′ Double Dumbbell Walking Lunge
25 Dumbbell ox Step Overs (24/20)
100 Wallballs (20/14)

Dumbbells at 70/50. Females to a 9′ Wallball Target.

Row Capacity
9 Rounds, On the 2:00:
400/330 Meter Row

Round 1: 2K Pace + 8
Round 2: 2K Pace + 4
Round 3: 2K Pace
Round 4: 2K Pace + 8
Round 4: 2K Pace + 4
Round 6: 2K Pace
Round 7: 2K Pace + 8
Round 8: 2K Pace + 4
Round 9: 2K Pace

Brother Bros Barbell Club

Wednesday (Session Two)
A.
Every minute, on the minute, for 7 minutes (7 sets):
Slow Pull Power Snatch

*Set 1 = 1 rep @ 75% of 1-RM Power Snatch
*Sets 2-3 = 1 rep @ 80% of 1-RM Power Snatch
*Sets 4-5 = 1 rep @ 85% of 1-RM Power Snatch
*Sets 6-7 = 1 rep @ 85-90% of 1-RM Power Snatch

(The linked video shows a full snatch but we want you to do a power snatch. Perform a regular power snatch, but, the pull from the ground to mid thigh should be at half speed. Once you get to mid thigh you can explode full speed)

B.
Every 90 seconds, for 9 minutes (6 sets):
Hang Power Clean + Power Jerk

*Set 1 = 2 reps @ 70% of 1-RM Power Clean & Power Jerk
*Set 2 = 1 rep @ 75% of 1-RM Power Clean & Power Jerk
*Set 3 = 1 rep @ 80% of 1-RM Power Clean & Power Jerk
*Sets 4-6 = 1 rep @ 85-90% of 1-RM Power Clean & Jerk

C.
In 15 minutes, establish a 5-RM Deadlift

D.
Every 2:30, for 7:30 (3 sets):
Barbell Lunges x 5 reps each leg

Aim for 2 heavy working sets.

E.
Every 2 minutes, for 6 minutes (3 sets):
Glute Ham Raise x 8 reps

Performance Power Train

Wednesday, DEC 12th, 2018
5x1000m row easy pace. Rest as needed
-then…STRETCH!
-OR-
HUMPDAY PUMPDAY
1rm Power clean and Push Press
-then
30min Max Rounds
2 Power Clean And Push Press @80% of established 1rm
4 Squats
1 Back racked Jerk
5 Strict Toes 2 Bar
10 Cal Row