Freedom WOD Classes
Warm Up: 5 Mins
5 Min Circuit
5 Pull Ups
8 Russian Kb Swings
5 Push ups
Strength: 16 Mins
MAX OUT WEEK!
16 Mins to Establish a 1 Rep Bench Press
NOTE: A rep done under poor form will not count. Stay braced…
Metcon : 20 min
25 Pull-ups
50 Deadlifts 135/95
50 Alternating Lunges
50 Russian KB Swings 53/35
50 Floor Sweeps 135/95
50 KB Clean and Jerk 53/35 *25 Each arm
25 Pull-ups
Elite Competition Class
Peg Board Conditioning
For Time: (Wish we had a peg board….)
2 Peg Board Climbs
30 Single Dumbbell OHS (50/35)
2 Peg Board Climbs
24 Single Dumbbell OHS (70/50)
2 Peg Board Climbs
18 Single Dumbbell OHS (100/70)
Pausing Snatch Pulls
5 Sets of 2
Pause (2) seconds at knee level.
Power Snatch Complex
On the 1:30 x 7 Sets:
1 Snatch Pull
1 Low Hang Power Snatch
Conditioning
“Rush Hour”
On the 4:00 x 5 Rounds:
12/9 Calorie Assault Bike
9 Barbell-Facing Burpees
6 Power Snatches (155/105)
Row Conditioning
2 Rounds, Not for Score:
300m Slower (2K + 18s)
300m Moderate (2K + 10s)
300m Fast (2K + 2s)
Second iteration, building on last week. Increasing our speed by 2s on each interval.
Brother Bros Barbell Club
Friday (Session Three)
A.
Every minute, on the minute, for 4 minutes (4 sets):
Snatch with no contact x 2 reps
Build in weight as you go. Use this as a warmup exercise & stay under 60% of your snatch max. This is an exercise to help you feel when to stop extending & when to pull under the bar (Helps with timing).
Followed by…
Every minute, on the minute, for 3 minutes (3 sets):
Press in Split Jerk Position x 5 reps
Build over the course of the 3 sets.
B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch + Hang Snatch x 1 rep
*Set 1 = @ 70%
*Set 2 = @ 75%
*Set 3 = @ 80%
*Sets 4-6 = @ 85%
C.
Every 2:30, for 12:30 (5 sets):
Clean + Front Squat + Jerk x 2 reps
*Set 1 = @ 75% of 1-RM Clean & Jerk
*Sets 2-3 = @ 80% of 1-RM Clean & Jerk
*Sets 4-5 = @ 85% of 1-RM Clean & Jerk
D.
Every minute, on the minute, for 7 minutes (7 sets):
Back Squat x 1 rep
*Sets 1-3 = @ 85%
*Sets 4-7 = @ 90%
E.
One set of:
Bar Hang x Max Time
*Hang from a pull-up bar for as long as possible.
Performance Power Training
