Best smile in the gym?! Definitely in the running Nate!

Freedom WOD Classes

0:00-8:00
5 Squat Cleans
10 Front Squats w/ 2 sec pause
5 Split Jerks
1:30 T-Spine Roll – #10 plate overhead
1:00 / Side Samson

9:00 – 14:00: Technique
High Hang Squat Clean (click for video)

15:00 – 21:00
3 x 4 High Hang Squat Clean + Split Jerk (2 sec pause in split –  build up to 50-55%)

24:00-29:00 – 5 Min EMOM
1 Hang Squat Clean + 1 Squat Clean + 1 Split Jerk (70%)

29:00-34:00 – 5 Min EMOM
1 Squat Clean & Jerk (Build to Heavy)

Metcon:  8 Mins
3 Min AMRAP:
15 Front Squats (135/95)
15 Lateral Bar Over Burpees

2 Min Rest

3 Min AMRAP
21 KBS (53/35)
15 Lateral Bar Over Burpees

Elite Competition Class

Pausing Deficit Deadlifts
7 Sets of 1 (3″ elevation)
4 Pauses during the lift, each for 2 seconds:
1. Mid-Shin
2. Knees
3. Knees (going back down)
4. Mid-Shin (going back down)

Deadlift Stamina
Not for Time:
3-6-9-12-15: Unbroken Deadlifts (60%)
After each set, 30% of our Max Strict HSPU

Body Armor
In a 5:00 Window:
Unilateral Dumbbell Strict Press
7-Rep Heavy (each side)

In a 5:00 Window:
Unilateral Dumbbell Push Press
7-Rep Heavy (each side)

Conditioning
“Trail Blazer”
3 Rounds:
800 Meter Run
100 Double-Unders
21 Dumbbell Push Presses

Barbell Pounds – 50’s/35’s
Barbell Kilos – 22.5’s/15’s

Conditioning
“On the 5:00″ x 3 Rounds:
21/15 Calorie Erg Bike
15 Toes to Bar
9 Dumbbell Burpee Box Step Over

Dumbbells – 70’s/50’s lb, 30’s/22.5’s kg
Box – 24″/20”

Brother Bros Barbell Club 

Session Two
A.
Every 75 seconds, for 10 minutes (8 sets):
Power Snatch x 1 rep @ 90%

B.
Every 90 seconds, for 9 minutes (6 sets):
Power Clean + Power Jerk x 1 rep @ 90%

C.
In 16 minutes, establish a 10-RM Deadlift

D.
Three sets of:
Glute Ham Raise x 8 reps
Pull-Ups x 10 reps
Rest 30 seconds

Performance Power Training
Wednesday, July 24th, Active Rest
100 Evil Wheels https://youtu.be/jXQzPHpgW84
*Every 2mins perform 5 bar over burpees
*Begin workout with burpees
-then
STRETCH

-OR-

HUMPDAY PUMPDAY:
30 min amrap:
100m Sandbag carry
5 sandbag squats
10 Pushups
15 situps
**Sub Heavy DB for Sandbag, but it must be carried under your chin!
**Sub DB squats for sandbag squats but it must be held under your chin!