Freedom WOD Classes
Warm Up: 6 mins
5 Jefferson Curls
Then 2 Rounds:
10 Russian KBS
5 Burpees
:30 / Side Samson
1:30 Hip & Ankle Opener
Strength: 18 mins
5 Rounds on the 2:00
2 Hang Power Snatch+ 2 Squat Snatch + 2 OHS
~75% 1 RM
Mobility:
2:00 / Side Roll Traps
Metcon: 11 Min Cap
5 Rounds For Time:
15 Deadlifts (95/65)
10 Shoulder to Overhead (95/65)
5 Lateral Bar Over Burpees
Elite Competition Class
De-Load Week
Conditioning
“Speed Limit”
AMRAP 15:
Buy-In: 115/85 Cal Assault Bike
Max Rounds in Time Remaining:
8 Burpee Box Jumps (24/20)
8 Chest to Bar Pull-ups
STIMULUS
-To start off this 15 minute workout, you’ll complete 4,000/3,500 meters on the Bike Erg
-Once you finish all the meters, you’ll spend the remainder of the workout completing rounds of burpee box jumps and chest to bar pull-ups
-Make sure to stand to full extension at the top of each burpee box jump
-Your score is the total number of rounds and reps completed before the time cap
-Cap the bike meters at 9 minutes, giving you at least 6 minutes to complete the scored portion of the workout
STRATEGY
-Move at a moderate pace on the buy-in bike, one that allows you to get to the scored portion of the workout under control and ready to go
-With the goal being to move as much as possible during the 15 minutes, hold a pace on the opening bike that you think you could sustain for 15 minutes of work
-Once you get to the rounds of 8 and 8, the main priority is the chest to bar pull-ups
-8 reps is right in that range where we can push for larger sets on the gymnastics movement
-Find a speed on the burpee box jumps that allows you to complete the chest to bar pull-ups in as few sets as possible
-Go a little slower than you want to on your opening round of burpee box jumps, as you can always get faster
-We would rather have the option to speed up instead of being forced to slow down
-If you’re able to keeping moving on the burpee box jumps and minimize breaks on the chest to bar pull-ups, you maximize your potential to get work done
Skill Conditioning
Outdoor Run: 800-600-400-200-100 Meters
After Each Set:
1 Legless Rope Climb
1 Rope Climb
Performance Power Training
Tuesday, January 28th, 2020
Pre-Flight: Skwaats today. Then everyone gets some stability work with reverse lunges+knee raises. When that’s done its and LBA (Lower body assault) with tabata squats and shuttle sprints.
Jet Fuel:
High Knees
Butt Kickers
Toy Soldiers
Side Shuffles/Burpees:
*Have people line up facing you in their universal athletic position. On your que, point left or right or down. They must follow your lead and shuffle in the direction you point to. Don’t say anything. They need to keep their heads up and pay attention to your visual ques. Change the direction any time you want. When you point down, they must do an athletic burpee and then shuffle in place until you point to another direction. Have them go for about 20 seconds and to this 3-4 times.
Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu:Box Squat
Max 3
-then
2×5 @90%
*Box height at or slightly above parallel
**Compare to Max 5, December 31st**
GainCity: 4x
10 BB Reverse Lunge with knee raise, Heavy (5 each)
-Here’s a sweet demo video in a smith machine https://youtu.be/E5QBMcjbbAE
8 GHR https://youtu.be/z15C9UZUbss These can be scaled by putting a band around the GHD and around your shoulders for assistance, or do them on the floor and have a partner hold your ankles.
Afterburner: Double Tabata:
Air Squats
Shuttle Run (5m, 10m, 5m)
Shuttle needs to be performed like in this video https://youtu.be/16OpgwV7nRM Perform as demonstrated in the video. Break down, work on deliberate movement and keep your hips low on transitions. and…SPRINT!!!
The stimulus of this will be lost if maximal effort is not put in
*Alternate movements, and go for 8 mins.
*If people finish the shuttle run in less than 20 seconds, they get extra rest. If people cannot finish the shuttle run in 20 seconds, scale it to 5m/10m. This week, we’re doing a 5/10/5 shuttle again but it will be performed a specific way.:
