Freedom WOD Classes

0:00-5:00
5 Squat Cleans
10 Front Squats w/ 2 sec pause
5 Split Jerks
1:00 Posterior Shoulder Roll

6:00 – 15:00: Technique
3 x 5 Jerk Balance (40-50%)

15:00 – 21:00
3 x 4 Hang Squat Clean + Split Jerk (2 sec pause in split –  build up to 55-60%)

24:00-29:00 – 5 Min EMOM
1 Hang Power Clean + 1 Squat Clean + 1 Split Jerk (Up to 75%)

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

Metcon:  10 Min Cap
“Grace” For Time:
30 Clean & Jerks (135/95)

Elite Competition Class

*** Deload Week ***

Tempo Clean Deadlift
7 Sets of 1
Tempo: 7 Seconds Up, 7 Seconds Down

Conditioning
“Ninja Turtle”
5 Rounds, Every 4 Minutes:
3 Bar Muscle-ups
6 Toes to Bar
9 Deadlifts (255/175)
15/12 Calorie Assault Bike

Kilos – Deadlifts: 115/79.5

Pegboard Practice
Alternating For 15 Minutes:
Station A: 50 Meter Sled Drag (Building to Moderate Load)
Station B: 1 Pegboard

Brother Bros Barbell Club 

Session Two
A.
Every minute, on the minute, for 7 minutes (7 sets):
Hang Power Snatch x 1 rep @ 70-75%

B.
Every minute, on the minute, for 7 minutes (7 sets):
Hang Power Clean x 1 rep @ 70-75%

C.
Every 3 minutes, for 9 minutes (3 sets):
Front Rack Reverse Lunges x 5 reps each leg

D.
Three sets of:
Romanian Deadlift x 6 reps
Chin-Ups x 8 reps
Rest 30 seconds

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

Performance Power Training

Wednesday, July 31st, Active Rest
20mins Running Clock (not for time):
800m Run
25 Situps
*Move at a recovery pace
-then
STRETCH

-OR-

HUMPDAY PUMPDAY:
In teams of 3:
10 Rounds:
10 Thrusters (may be taken from rack) (135/95)
Tire Flips or Prowler Push

Rest

**each teammate starts at a different station. The thrusters are the time keeper. One person is always resting. One person is always performing tire flips or sled. One person is always on thrusters. One re-rack is allowed per set of thrusters. Any additional rerack results in a 10 burpee penalty on the spot for the whole team. The workout is finished when the whole team has completed 10 rounds. The weight may be adjusted per person.**

**If you perform this alone, perform 5 tire flips each round and your rest will be equal to the time of your last set of thrusters. Transition time may be included in the total rest time.**

**If you are a team of two, perform 5 Tire flips, and each person’s rest will be equal to the time of whichever station the other teammate is on.**