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Freedom WOD Classes
Warm Up: 8 Mins
2 Rounds
10 Alternating DB Snatch
30 Second Hollow Hold
5 /side Single Arm DB Strict Press
Strength: 20 mins
Giant Set: 3×8-12
DB Bent Over Rear Raises
DB Lateral Raises
DB Front Raises
Then:
Core
4 Rounds (no breaks between movements) 5 mins
20 Sec Hollow Rocks
20 Sec Hollow Body Mountain Climber
20 Sec Reverse Crunch
20 Sec Rest
Metcon: 15 min cap
Teams of 3
15 Min AMRAP
Each team will have 1 Rower.
Partner A starts on the Bike and accumulate Cals
Partner B will accumulating max effort Alternating DB Snatch 50/35
Partner C will perform a Hand Stand Hold or High Plank
NOTE: The team will be required to switch stations every 10/7 cals on the Bike. Cals and Alternating DB Snatch can only be performed while the 3rd athlete on the team is hold a Handstand.
Cals plus total DB Snatch = score.
Elite Competition Class
Silverback Primer
3 Sets For Quality:
10 Cossack Squats
10 Waiter Squats
*5 Reps Each Side
Week 2 of 2 in this primer. Aim is to best last week, with a new set coming next.
Tempo Front Squat
On the Minute x 9:
1 Tempo Front Squat
This is a build from last week. Same tempo, with higher percentages.
Tempo:
* 5 Seconds Down
* 2 Second Pause
* Aggressively Stand
Tempo Deadlift
7 Sets of 1
Tempo:
5 Seconds Up
5 Seconds Down
Conditioning
“Steam Roller”
For Time:
1k Bike Erg, 1 Rope Climb, 2 Deadlifts
1k Bike Erg, 2 Rope Climbs, 4 Deadlifts
1k Bike Erg, 3 Rope Climbs, 6 Deadlifts
1k Bike Erg, 4 Rope Climbs, 8 Deadlifts
1k Bike Erg, 5 Rope Climbs, 10 Deadlifts
Rope: 15′
Barbell: 345/245
Kilos: 157/111
Odd-Object Conditioning (A)
On the 0:00
200 Meter Sled Drag (Bodyweight)
On the 5:00
200′ Double Kettlebell Overhead Walking Lunge
On the 10:00
200 Meter Sled Drag (Bodyweight)
Odd-Object Conditioning (B)
5 Sets Not For Time:
50′ Hand Over Hand Pull
20 GHD Sit-ups
Brother Bros Barbell Club
Friday (Session Three)
A.
Every 90 seconds, for 6 minutes (4 sets):
Tall Jerk x 3 reps
Build over the course of the 4 sets. This is a warmup / positional exercise, the focus is not on heavy weight.
B.
Every 2:30, for 10 minutes (4 sets):
2 Cleans + 2 Front Squats + 1 Jerk x 1 rep
*Sets 1-2 = @ 70% of 1-RM Clean & Jerk
*Sets 3-4 = @ 75% of 1-RM Clean & Jerk
(Perform a clean, drop the bar, perform another clean, followed by 2 front squats & 1 jerk)
At the 12 minute mark. . .
Every 90 seconds, for 4:30 (3 sets):
Clean & Jerk x 1 rep @ 85% of 1-RM Clean & Jerk
C.
Every 4 minutes, for 16 minutes (4 sets):
Back Squat x 10 reps @ 88-90% of your 10-RM Back Squat weight
*if you don’t know your 10-RM Back Squat, establish that today instead of doing these sets
D.
Three sets of:
Push Press x 8 reps
L-Sit x 15-20 seconds
Bicep Curls x 15 reps
Rest 30-45 seconds
Build in weight as you go for the Push Press. You should be warm enough to jump in and use the first set as your relative “Warm up” set. Aim for 2 heavier working sets after that.
