All Morning Classes and the 12:00 class have been canceled. Stay tuned for schedule updates for the evening classes.
Freedom WOD Classes
Warm Up: 6 mins
3 Rounds
20 Double Unders
5 Push ups
8 Banded Bicep Curls
Strength: 15 mins
Giant Set 3×8-12 pyramiding
Isometric Push Up (Wipers)
DB Concentration Bicep Curl
DB Bench Press
Metcon: 12 Min Cap
AMRAP 12:
40 Double Unders
20 Push Ups
10 Toes to Bar
Elite Competition Class
Strict Gymnastics
0:00 – 10:00
1 Pegboard Climb
5 Dead Stop Strict Deficit Handstand Push-ups (4″/3″)
10 Pausing Pistols
10:00 – 20:00
3 Pausing Strict Chest to Bar Pull-ups
6 Inchworms
9 Strict Toes to Bar
12 Pausing Hip Extensions
Power Clean Complex
On the 2:00 x 5 Sets:
1 “3-Pause” Power Clean
1 Power Clean
1st Pause (2 Seconds): Just Below Knee Level
2nd Pause (2 Seconds): Jumping Position (Pockets)
3rd Pause (2 Seconds): Catch Position
Conditioning
“Snack Bar”
3 Rounds:
400 Meter Run
10 Power Cleans (205/145)
500/400 Meter Row
10 Push Jerks (205/145)
Kilos: 93/65
Gymnastic Conditioning
On the Minute x 3:
10 Burpee Box Jump Overs (24″/20″)
… Rest 1 Minute
On the Minute x 3:
10 Burpee Box Jump Overs (24″/20″)
… Rest 1 Minute
On the Minute x 3:
10 Burpee Box Jump Overs (24″/20″)
Performance Power Training
Tuesday, November 26th, 2019
Jet Fuel:
5 min Running clock:
4 Squats
2 Lunges (total)
50m Run
Major Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Deficit Sumo Deadlift (2’)
**Be sure to not make your deficit larger than 2”. Sumo from a deficit can be done, but much more than 2” messes up the levers and is counter-productive. **
Max 2
1xAMRAP @80%
**Compare to max 4, October 29tht.**
GainCity:
4x
15 (each) DB single leg deadlift
15 DB Bent Over Rows
10 Pistols (each)
Afterburner:
4, 2minute AMRAPs
4 Deadlift
4 Hang Power Clean
4 Front Rack Lunges
*Use the heaviest weight possible to move quickly without rest for 2 minutes. Use 135/95 as a weight load guide.
*rest 2 minutes between rounds