The floater workout has been released for Barbells & Badges!
Freedom WOD Classes
Warm Up: 8 mins
3 / Side Over Unders
Then 2 Rounds:
10 PVC Pass Throughs
15 Banded Pull Aparts
5 Muscle Cleans
5 Power Cleans
5 Front Squats
Mobility: 6 Mins
Rack Position Focus
2:00 / Side Lat or Tricep Smash
1:00 / Side Shoulder Stretches
Strength: 10 mins
3:00 AMRAP
Power Cleans (75%)
Metcon: 16 Mins
16 Min EMOM (4 Rounds):
Min1: 10 Back Squats (135/95)
Min2: :50 M.E Sit Ups
Min3: 14/11 Cal Row
Min4: Rest – everyone rests this minute regardless of initial starting station
Elite Competition Class
Strict Handstand Push-ups
On the 1:30 x 5 Sets:
1 Set of Strict Handstand Push-ups
STIMULUS
-Pick a number of unbroken strict handstand push-ups that you think you can sustain for 5 rounds
-The goal is consistency across rounds here, as the score is the lowest of the 5 rounds
-Choose a variation that allows you to complete at least 5 reps per set
Handstand Walk Biathlon
For Time (10 Minute Cap):
6 Handstand Walk O-Course Lengths
*Every Missed Attempt: 6 Ring Muscle-ups
STIMULUS
-Every time you break short of 30 feet, you’ll complete 6 Ring Muscle-ups
-If you make it to 30 feet without falling, you do not have to complete the 6 Ring Muscle-ups
-Your score is the total time it takes to complete the 6 Lengths and any Ring Muscle-up penalties you may incur
-Cap the workout at 10 minutes or 6 misses, whichever comes first
RING MUSCLE-UPS
-Choose a ring muscle-up number or variation that allows you to complete an unbroken “penalty set” each time
”The Undertaker”
For Time:
2,000 Meter Erg Bike
30 Deadlifts (275/185)
40 Double Kettlebell Push Presses (53’s/35’s)
50 Meter Handstand Walk
STIMULUS
-We expect this workout to take around 10-18 minutes to complete
DEADLIFTS
-Looking to move a moderately heavy barbell for 30 reps here
-Choose a weight that you see yourself being able to complete at least sets of 5 with during the workout
DOUBLE KETTLEBELL PUSH PRESS
-Choose kettlebell weights that allow you to complete at least sets of 10 during the workout
“Aerobic Capacity (Games)
3,000 Meter Tempo Row
0-3:00: 2k Pace + :20
3:01-6:00: 2k Pace + :10
6:01-9:00: 2k Pace
9:01-12:00: 2k Pace + :10
12:01-15:00: 2k Pace + :20
15:01-18:00: 2k Pace + :10
18:01-21:00: 2k Pace
21:01-24:00: 2k Pace + :10
24:01-27:00: 2k Pace + :20
27:01-30:00: Recovery
Performance Power Training
Tuesday, February 18th, 2020
Pre-Flight: Heavy Deads, n followed by some posterior engagement brutality and explosive leg work.
Jet Fuel: 3 min AMRAP
:10 Cal row
10 Air Squats
-then
Pigeon Stretch
Mash Lower Body
Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Banded Deadlift from 2” deficit
Max 1
1xAMRAP @80% vs band
1xAMRAP @70% no band
*Stand on a mat or a plate that makes a 2” height difference from the floor, then band the deadlift. Looking for 5-8 reps on the 80%, then 10-15ish on the 70% without bands
**Compare to max 5 December 24th**
GainCity:
3x
12 DB Single leg deadlift (6 each) (hold 2 DB’s)
1min: Single DB overhead squats
20 Bulgarian split squats (20 each) *No lock out at the top. Constant movement on these. Bodyweight only.
Afterburner: OTM x10
15 KB Swing (70/53)
5 High Box Jumps (30/24)