Thank you to everyone for celebrating the holidays with us!
Freedom WOD Classes
Warm Up: 5 mins
10 Front & Lateral Kicks
90 Sec Hip & Ankle Opener
8 Hang Power Snatch + OHS w/ 2 sec pause
15/12 Cal – Bike, Row or Ski
Strength: 15 mins
5 Rounds on the 2:00 ~ 75% of 1RM Snatch
Snatch Complex
Hang Power Snatch + Power Snatch + Squat Snatch + OHS
Mobility: 6 Mins
Roll Traps 90 Sec / Side
Roll Calfs 90 Sec / Side
Metcon: 15 Mins
15 Min EMOM:
Min 1: 5 Hang Power Snatch (115/75) + 10 Lateral Bar Jumps (every jump counts)
Min 2: 14/10 Cal Row
Min 3: 15 Wallballs (20/14)
Elite Competition Class
Strict Gymnastics
0:00-5:00
3 Deficit Strict Handstand Push-ups
:15 Seconds Hanging L-Sit
From 5:00-10:00
3 Deadstop Handstand Push-ups
6 Strict Toes to Bar
10:00-15:00
3 Tempo Strict Pull-ups (3 Seconds Up, 3 Seconds Down)
Handstand Walk Obstacle Course
Conditioning
“Lead Foot”
AMRAP 4:
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups
… Rest 4 Minutes
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar
… Rest 4 Minutes
AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Pull-ups
Odd-Object Conditioning
Alternating On the Minute x 10 (5 Rounds):
Minute 1: 18/14 Calorie Ski Erg
Minute 2: 30′ Hand Over Hand Rope Pull
Swim Recovery
5 Sets:
50 Meters @ Light Pace
25 Meters @ Moderate Pace
25 Meters @ Fast Pace
No Rest Between Sets.
Performance Power Training
Tuesday, December 10th, 2019
Brief: Potent powerclean/box jump combo. Stimulus is heavy here. It’s alright if you don’t link the 2 powerclean reps. Finish with a quick bout of barbell cycling and low box jumps.
Jet Fuel: 3min fighter warmup
(people are allowed to do whatever they want to get their heart rate up for 3mins. No stretching. I.e. run,bike,row,burpee,jump rope, etc)
-then
Depth jumps
Depth jumps to vertical jumps
Depth jumps to broad jumps
The video link below shows the basic idea.
*First begin with the depth jump. In a depth jump, allow one leg forward off a box and fall to the floor starting with straight legs. Don’t jump off the box. Land ready in the universal athletic position. Train people to land solid.
*Then progress to depth jump plus vertical jump. When they land on the ground in their athletic position, they will wind up their arms, load their legs and explode into a vertical jump, arms overhead and then land in the athletic position again.
*Third, add a broad jump after the vertical jump. Immediately after they land from the vertical, they will rebound into a max distance broad jump. It is just as important here to have them land in athletic position.
https://youtu.be/KtgGjRemD-U
Major Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Deadlift Block Pulls (2 inches)
Max 5
Amrap @80%
**Raise barbell off the ground 2 inches so it’s higher**
GainCity:
-3x Hip Circle Sled Drag
-100 banded good morning
-100 Air Squats
Afterburner: 13min Running Clock:
10min EMOM:
2 Heavy Power Clean
5 High Box Jumps
-then 1 min rest to change bar weight
At 11:00 on the clock:
1min Max reps powercleans @65% of 2 rep
-Directly into
1min max reps low box jumps
*High box should be very high. Add plates to the box to make it higher than 30” if needed.
*Low box should be easy. Less than 20” is fine
