Freedom WOD Classes

Warm Up:
2 Rounds
200m Row or .3 Bike or 150m Ski Erg
6 Snatch complex  (snatch DL + Hang Power Snatch + OVHSQ + Snatch Balance)
15 Banded Pass Throughs
Then
60 sec /side Samson Stretch

Mobility: 2 Mins
2 min Lax Ball T-spin
60 sec /side Lat Smash

Strength: 15 Min
Squat Snatch
6 Rep Max
6 Reps @ 85% 6RM
6 Reps @ 80% 6RM

Metcon: 15 Min Cap
“Suicide SqWOD”
Partner 15 min AMRAP
12/9 Cal Row or Bike
9 Hang Power Snatches 75/55
6 Lat Burpee Over Bar

Only one person works at a time. Complete a full round before switching. Partner A will complete a full round while Partner B rest. Once Partner A as completed a round they will rest while Partner B completes a round.

Elite Competition Class

“Open 20.3” Re-Attempt
With a 9:00 Time Cap:

21 Deadlifts, 21 Handstand Pushups
15 Deadlifts, 15 Handstand Pushups
9 Deadlifts, 9 Handstand Pushups
Pounds – 225/155    Kilos – 102.5/70

Directly into…

21 Deadlifts, 50′ Handstand Walk
15 Deadlifts, 50′ Handstand Walk
9 Deadlifts, 50′ Handstand Walk
Pounds – 315/205    Kilos – 143/93

Brother Bros Barbell Club 

Monday (Session One)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press In Clean (Sots Press) x 5 reps

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 2:30, for 12:30 (5 sets):
Clean + 2 Front Squats + Jerk x 1 rep

*Set 1 = @ 75%
*Set 2 = @ 80%
*Set 3-5 = @ 85%

C.
Every minute, on the minute, for 8 minutes (8 sets):
No Feet Power Snatch x 1 rep

*Sets 1-4 = @ 70-75%
*Sets 5-8 = @ 75-80%

Start with your feet in your landing position. Your heels can come up off the ground but your feet shouldn’t move.

D.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat with a 5 second lowering phase

*Sets 1-2 = 5 reps @ 65% of 1-RM Back Squat
*Sets 3-4 = 4 reps @ 70% of 1-RM Back Squat
*Set 5 = 3 reps @ 75% of 1-RM Back Squat

E.
Three sets of:
Pull-Ups x 8 reps
Dips x 8 reps
Rest 60 seconds

Performance Power Training

Monday, October, 28th 2019

Jet Fuel:
2 minute running clock:
1 Burpee
3 Pushups
6 Mtn Climbers
-then
20 band pull aparts
10 Scapular pullups (1 count hold at top) https://youtu.be/wtzkz3pOjyE

Major Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Speed Bench Press
10×3 @50%
5×3 @60%
*Reps are allowed to move as fast as form allows. If a person has good position, they can move the bar down fast and up fast. However a lot of people will have trouble maintaining tension when they attempt to lower the bar quickly. In that case, have them lower the bar under control and drive the bar back up as fast as possible.

GainCity:
3x
10 DB Incline press
10 Chinup 3 count negatives
Double Tabata (8mins) alternating
Ring Curls
Sphinx https://youtu.be/RByr8K7ZlWw (advance to :45)

Afterburner:
3 Rounds for time:
2 Hang Power Snatch+3 Snatch Grip Push Press AHAP
10 Pushups
2 Hang Power Snatch+3 Snatch Grip Push Press AHAP
10 Double Unders
*Rest 2 minutes then Immediately
3 min AMRAP:
2 Hang Power Snatch+3 Snatch Grip Push Press AHAP
10 Pushups
-then Immediately:
For Time: 50 Double unders or 1 min double under attempts

*Snatch: After the 2 hang power snatch are complete, the bar is lowered to a back rack position and 3 snatch grip push press (behind the neck) are performed before the bar can go back to the ground.
*Weight needs to be challenging but the not so heavy that rest is required. It’s only 3 minutes long and people need to be working the whole time.
*Scale double unders and pushups so that people can continue to move quickly. No knee pushups.