Make good choices! The WOD was originally designed with running. However if the air quality is not quality then don’t choose to run.
Freedom WOD Classes
Warm Up: 5 Mins
15-12-9
KB SDLHP
Box Step Ups w/KB
Mobility:
Perform mobility between strength sets
Strength: 15-18 Mins
Deadlifts **90% + 20 LBS** of your 1RM to calculate load
65% X 5
75% X 5
85% X 5+
When you see 5+, 3+, or 1+, that means you do the max reps you can manage with
that weight, with the goal of setting a rep record in each workout.
Home WOD: 15 Min
4 Rounds for Time
400M Run, 500M Row, 1000M Bike or 500M Ski Erg
10 Sumo Deadlifts (Bodyweight) or 65-70% of 1RM DL
21 Box Jumps 24/20
Can sub 2 mins of Double Unders or Single Under for the run, row, bike if the air quality is to bad and you don’t have a machine.
Metcon: 15 Min
4 Rounds for Time
400M Run, 500M Row, 1000M Bike or 500M Ski Erg
10 Sumo Deadlifts (Bodyweight) or 65-70% of 1RM DL
21 Box Jumps 24/20
Elite Competition Class
Gymnastics Conditioning
7 Min AMRAP
1 Pausing Strict HSPU
1 Strict HSPU
1 Kipping HSPU
10 Alternating Pistols
2 Pausing Strict HSPU
2 Strict HSPU
2 Kipping HSPU
10 Alternating Pistols
3 Pausing Strict HSPU
3 Strict HSPU
3 Kipping HSPU
10 Alternating Pistols
Add 1 rep to each HSPU movement until time cap. Pistols stay fixed at 10
Pausing Front Squat Complex
5 sets
1 Pausing front squat 3 sec in bottom
1 Front Squat
set 1: 60%
set 2: 63%
set 3: 66%
set 4: 69%
set 5: 72%
Pausing Pus hPress Complex
5 sets
1 Pausing Push Press 3 sec in dip
1 Push Press
Set 1: 50%
Set 2: 55%
Set 3: 60%
Set 4: 60 -65%
Set 5: 60-70%
Squat Clean Thruster
on the Min x 10
1 Squat Clean Thruster
Set 1: 60%
Set 2-10: build to a heavy single for the day
Down To Earth
7 Rounds
200 M Run
7 Thrusters
7 Bar Facing Burpees
Performance Power Training
Thursday, OCT 22nd, 2020
Pre-Flight: Bench, rows, db bench, and an interesting afterburner with unilateral pulling and stability work with bear crawls
Jet Fuel:
2 mins Bike
2x
10 band pull aparts
10 pushups
10m crab walk
10 bear crawl
-Mash upper body
Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Bench Press
Max 8
-then
2×8 @90%
GainCity:
-Upright Rows AHAP
4×15
-Incline DB Bench Press
4×10
-Hammer Curls/Tricep Kickbacks
3×20
Afterburner:
Tabata:
5 Single arm Ring Row
(alternate arms each round)
-then
Tabata:
Bear Crawl
**One full tabata of ring rows first, then all bear crawls**
**No Rest between tabatas. Move straight into bear crawls**