Freedom WOD Classes

Warm Up: 10 mins
2 Rounds
Row 200/175 m
5 RDL 3 Sec neg lower
10 Air Squat
5 Good Mornings

Strength: 15 min
DeadLift
2 Rep Max
2 Reps @ 95% 2RM
2 Reps @ 90% 2RM

Mobility: 8 min
Hamstrings and Quads

Metcon: 15 min cap
Teams of 3
15 Min AMRAP
Each team will have 1 Rower.
Partner A starts on the Rower and accumulate Cals
Partner B will accumulating max effort Air Squats
Partner C will perform a barbell hold 135/95

NOTE: The team will be required to switch stations every 12/9 cals on the Rower. Cals and Air Squats can only be performed while the 3rd athlete on the team is hold a barbell.

Cals plus total air squats = score.

Elite Competition Class

Active Recovery Day.

Performance Power Training

Thursday, November 14th, 2019

Jet Fuel: 
1min Max Reps Burpees
-then
“swimmer’s warmup”
Various Arm swings, forward, back, up, down
Shoulder Prehab: Holding small plates, hold arms straight out in a T, with shoulders engaged and rotate the plates internal and externally rotated. Then hold the plates straight out in front and do the same thing. Then with one arm at a time, hold one plate overhead keeping the lats and scaps engaged, paying attention not to lose tension on the side, and rotate the plate internally and externally.
*mash

Major Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Heaviest Complex:
2 Push Press
1 Power Jerk
-then
1xMax Push Press @80% of complex
**Compare to September 12th**

GainCity:
3x
Max Pushups vs. Bands
25 Banded Straight Arm Pull downs
25 Banded Curls
12 DB Tricep Kickbacks (each)

Afterburner:
10min EMOM:
:20 Max Cal Assault Bike
*Remainder of every minute, max reps strict pullups
*Bands ok for pullups. Remember, negatives are a great scale for pullups.