“You are not stuck where you are unless you decide to be.” – Wayne W. Dyer
It’s time to start making the improvements you have been talking about. Starting with Mobility class Saturday at 12:00pm.
Freedom WOD Classes
Warm Up:
3 Rounds
10 Hollow Body Kipping Swings
10 Push Press Unloaded Bar
Movement of the Week:
Accumulate 5 mins Every Day
Middle Splits / Pancake
Strength:
5 Min EMOM
Burpees
6 Beginners/Intermediate
11 Intermediate/Advanced
5 Min EMOM
Pull Ups
6 Beginners/Intermediate
11 Intermediate/Advanced
Metcon:
3 rounds at 100% effort
25 Box Jumps 24/20
10 KB Swings 53/35
10 Burpees
10 KB Swings 53/35
10 Burpees
10 KB Swings 53/35KBS
25 Box Jumps 24/20
2 Min Rest Between Each Round.
Elite Competition Class
1. Gymnastics Conditioning
A. 3 sets of 21 unbroken Kipping HSPU
B. 4 sets of 18 unbroken Kipping HSPU
C. 5 sets of 15 unbroken Kipping HSPU
D. 6 sets of 12 unbroken Kipping HSPU
Rest as needed between sets
2. Conditioning
For time:
5 Rounds of Cindy*
directly into:
3 Rounds of DT**
Directly into:
1,000m Row
*1 Round of “Cindy”: 5 Pull-ups + 10 Push-ups + 15 Air Squats
**1 Round of “DT”: 12 DL + 9 HPC + 6 PJ (155/105)
3. Condtitioning
1:30 of AMRAP of Bar Facing Burpees
Rest 1 minute
1:00 of AMRAP of Bar Facing Burpees
Rest :30
:30 of AMRAP of Bar Facing Burpees