Chest Day!
Freedom WOD Classes
Warm Up: 6 mins
3 Rounds
100 M Row
5 Push ups
8 Banded Victory Pulls
8 Banded 90/90
Strength: 20 mins
Bench Press
1 Rep Max
Mobilize between sets
Metcon: 12 Min Cap
12 Min EMOM
Min 1: 200/175 Row
Min 2: 8 Bench Press @50% of New 1RM
Elite Competition Class
Strict Gymnastics (A)
Not For Time:
30 Wall Walks
Strict Gymnastics (B)
4 Giant Sets For Quality:
10 Horizontal Ring Rows
:10-:20 Second Ring Support Hold
Conditioning
“Sea Horse”
3 Rounds:
1,600 Meter Bike Erg
800 Meter Row
400 Meter Run
20 Burpee Box Jump Overs (30″/24″)
Odd-Object Conditioning
Not For Time:
50′ Handstand Walk, 150′ Yoke Carry
50′ Handstand Walk, 100′ Yoke Carry
50′ Handstand Walk, 50′ Yoke Carry
50′ Handstand Walk, 100′ Yoke Carry
50′ Handstand Walk, 150′ Yoke Carry
Athlete’s choice on the (3) separate loadings for the Yoke.
Performance Power Training
Tuesday, November 19th, 2019
Jet Fuel:
200m run
Agility Ladder
*Use the agility ladder and have them go through various coordination drills
Find max height Single Leg box jump (each)
*mash
Major Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Squat vs Chains
Dudes-3 Ladies-2
GainCity:
3×25
Goblet Split Squats, 12 each
Barbell hip thrusts AHAP
Side plank leg raises (internally rotated feet), 12 each, wear a hip circle for extra credit
Afterburner:
Every 30 seconds for 5 mins:
(10 rounds)
Alternating
*On the full minute: 5 Ball Slams
Shuttle Run 10m n’ back
*On the :30 second: 5 jumping squats (holding slam ball)
Shuttle Run 10m n’ back
**When the clock starts, perform 5 ball slams and run the 10m shuttle, then rest until :30. At :30, perform 5 jump squats and run the 10m shuttle, then rest until 1:00. At 1:00, repeat the first round. At 1:30, repeat the 2nd round. Continue alternating every :30 until 10 rounds (5 minutes) are complete.
*This is aggressive. You have to be fast if you want any rest
