Freedom WOD Classes
Warm Up: 5 Mins
2 Rounds
15 Double Unders or Attempts
8 Banded Victory Pulls
8 Banded 90/90
8 /leg Single Leg KB DL
Then
1 min Hand Stand Hold
Mobility:
90 Sec /side Lax Ball Chest/Shoulder
90 Sec /side Lax Ball Lats
Strength: 16 Mins
MAX OUT WEEK!
16 Mins to Establish a 1 Rep Max Jerk
NOTE: A rep done under poor form will not count. Stay braced…
Metcon : 18 min
Teams of 2
80 Cal Row
100 Push Ups
60 Cal Row
75 Dips
40 Cal Row
50 HSPU
Only one person works at a time. Split reps as needed.
Elite Competition Class
Strict Handstand Pushups
12 Sets for Time:
40% of Max Strict HSPU
Today – 12 x 40%
Last Week – 10 x 40%
2 Weeks Ago – 12 x 30%
3 Weeks Ago – 10 x 30%
Thruster
On the 2:00 x 6 Sets:
3 Thrusters
*Take barbell from the ground.
Conditioning
“Chest Hair”
For Time:
21 Thrusters (135/95)
400 Meter Run
21 Bar Muscle-Ups
400 Meter Run
21 Thrusters (135/95)
Body Armor
10-8-6-4-2: Barbell Bench Press
After each set:
12 Lateral Box Step-Ups (6 each leg)
12 Waiter Squats (6 each leg)
Erg Bike Conditioning
5 Sets, Not for Time:
15 Calorie Slow, 15 Calorie Fast
Into…
1:00 L-Sit, 100m Sandbag Carry (150/100)
:45s L-Sit, 75m Sandbag Carry (150/100)
:30s L-Sit, 50m Sandbag Carry (150/100)
Into…
5 Sets, Not for Time:
15 Calorie Slow, 15 Calorie Fast
Brother Bros Barbell Club
Wednesday (Session Two)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Clean (Sots Press) x 4 reps
Followed by…
Every minute, on the minute, for 3 minutes (3 sets):
Tall Clean x 2 reps
Build over the course of the 3 sets.
(Use this as a warmup & to practice your pull underneath the bar.)
B.
Every 2 minutes, for 12 minutes (6 sets):
Clean + 2 Front Squats + Jerk x 1 rep
*Set 1 = @ 65% of 1-RM Clean & Jerk
*Set 2 = @ 70% of 1-RM Clean & Jerk
*Set 3 = @ 75% of 1-RM Clean & Jerk
*Set 4= @ 80% of 1-RM Clean & Jerk
*Sets 5-6 = @ 85% of 1-RM Clean & Jerk
C.
In 15 minutes, establish a 1-RM Power Snatch
D.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat with a 2 second pause at bottom x 2 reps
*Set 1 = @ 80%
*Sets 2-3 = @ 85%
*Sets 4-5 = @ 90%
E.
Three sets of:
Chinups x 8 reps
Barbell Lunges x 5 reps each leg
Rest 45 seconds
Performance Power Training
