Freedom WOD Classes
Warm Up: 6 mins
2 Rounds
20 Air Squats
10 Cal Row
Mobility: 6 Mins
3 Mins/leg Roll Glutes & Hips
Metcon: 18 Min Cap
2 Rounds:
1000 M Row
30 Front Squats (95/65)
20 Box Jumps (24/20)
Elite Competition Class
De-Load Week
Full volume resumes this Friday, January 3rd.
For Time:
15 Strict Handstand Push-ups
15 Strict Chest to Bar Pull-ups
15-12-9:
Row Calories
Erg Bike Calories
15 Strict Handstand Push-ups
15 Strict Toes to Bar
15-12-9:
Row Calories
Erg Bike Calories
15 Strict Handstand Push-ups
15 Strict Pull-ups
15-12-9:
Row Calories
Erg Bike Calories
Performance Power Training
Tuesday, December 31st, 2020
JetFuel:
Cocky walk
10 Squat Jacks
10 Broad Jumps
20 Barbell Good morning (3 count down)
Major Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Box Squat
Max 5
-then
2×5 @90%
*Box height at or slightly above parallel
GainCity:
3x
10 (each) Single arm American KB swing into lunge, alternating
1 min, V-up → tuck-up → V-up → Tuck-up, etc
Hip Circle Party
Afterburner:
100 Goblet Squats
100 KB swings
*Reps may be partitioned in any way and do not have to be in order,
HOWEVER- 10 burpees must be performed every time the exercises are switched. So hold on as long as possible
