Freedom WOD Classes

Warm Up: on an 20:00 clock
0:00-7:00
4:00 Circuit
20 Banded T’s
20 Banded Y’s
10 MB Clean + WB
Then: Roll Glutes 90 sec / side

7:00 – 12:00: Technique
Cluster Technique

Mobility: 12:00-20:00
Athlete Choice

Metcon: 25 Mins
“Bear” 5 Rounds:
7 Unbroken Reps of the Following Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Back Rack Push Press
*Rest as needed after 7 unbroken reps are completed

Elite Competition Class

Conditioning
For Time:
100 Double-Unders + 1 Strict MU
80 Double-Unders + 1 Strict MU
60 Double-Unders + 1 Strict MU
40 Double-Unders + 1 Strict MU
20 Double-Unders + 1 Strict MU

Barbell Cycling
“Beast Builder V1”
On the Minute x 7:
Min #1 – 7 Hang Squat Cleans + 1 Push Jerk
Min #2 – 6 Hang Squat Cleans + 2 Push Jerk
Min #3 – 5 Hang Squat Cleans + 3 Push Jerks
Min #4 – 4 Hang Squat Cleans + 4 Push Jerks
Min #5 – 3 Hang Squat Cleans + 5 Push Jerks
Min #6 – 2 Hang Squat Cleans + 6 Push Jerks
Min #7 – 1 Hang Squat Clean + 7 Push Jerks
Barbell Loading – 53% of 1RM

Deadlift
20-Rep Heavy

Conditioning
“Meter Maid”
For Time:
27-21-15-9:
Wallballs
Box Jump Overs
Power Cleans

Wallball – 30/20 lb, 13/9 kg (Females to a 9′ Target)
Box Jump – 24″/20″
Barbell – 115/85, 52/38

Dumbbell Overhead Squat
4 Giant Sets:
12/9 Calorie Assault Bike
6 Single Arm DB OHS (left arm)
12/9 Calorie Assault Bike
6 Single Arm DB OHS (right arm)

Brother Bros Barbell Club 

Session Two
A.
Every minute, on the minute, for 10 minutes (10 sets):
Power Snatch x 1 rep @ 85%

B.
Every minute, on the minute, for 8 minutes (8 sets):
Power Clean + Power Jerk x 1 rep @ 85%

C.
Every 3 minutes, for 12 minutes (4 sets):
Deadlift x 10 reps @ 80-85% of your 10-RM Deadlift

D.
Three sets of:
Romanian Deadlift x 6 reps
Chin-Ups x 10 reps
Rest 30 seconds

As heavy as possible for RDL & add weight if possible for chin-Ups.

Performance Power Training

Wednesday, July 17th, Active Rest

25 Pullups
400m Run
25 Situps
400m Run
25 Pushups
400m Run
25 Box Jumps
400m Run

-then

STRETCH

-OR-

HUMPDAY PUMPDAY:

The following will be done as one running clock. This workout will take exactly 34 minutes. Warmup all the movements and have them ready before the workout starts, as you will only have 2 minutes between each EMOM.

10min EMOM, Alternating (5 sets of each):
5 Bench Press AHAP
Max air squats
*Bench should be heavy but unbroken for the first round
*Get Max Air Squats in one minute

——-2 minutes transition

10 min EMOM, Alternating (5 sets of each):
5 Squats AHAP
Max Pushups (slingshot ok)
*Squats should be heavy but unbroken for the first round
*Get max Pushups in one minute

——2 minutes transition

10min EMOM, Alternating (5 sets of each)
40m Prowler Push HEAVY
Max Sandbag over shoulder
*Prowler should be heavy enough that a sprint is not possible
*Get max sandbags over shoulder in one minute, May sub Powercleans, HEAVY. Shoot for about 6 per minute