Happy 12th Birthday to this pretty girl! Liberty Bell would love nothing more than for y’all to feed her some treats and tell her she’s pretty!
Oh… and of course she would love it if all of y’all could do extra sit ups for the pups!

Freedom WOD Classes

Warm Up: 5 Mins
3 Rounds
5 Burpees
10 RDL
5 Sit Ups

Mobility: 10 mins
90 Sec/side Partner Hamstring Smash
90 sec /side KB Hip Smash

Strength: 6 mins
4 Rounds
20 Sec Reverse Crunch
20 Sec Mountain Climbers
20 Sec Hollow Rocks
20 Sec Rest

Metcon: 15 mins
10 Rounds
7 Deadlift 135/95
5 Floor Press 135/95
15 Sit Ups

Elite Competition Class

Gymnastic Skill
Ascending Ladder for 5 Minutes:
2 Strict Deficit Handstand Push-ups (4″/3″)
2 Calorie Row
4 Strict Deficit Handstand Push-ups (4″/3″)
4 Calorie Row
…
Continue to Add (2) Rep to Each Movement

Rest 2 Minutes

Ascending Ladder for 5 Minutes:
2 Kipping Deficit Handstand Push-ups (6″/4″)
2 Calorie Row
4 Kipping Deficit Handstand Push-ups (6″/4″)
4 Calorie Row
…
Continue to Add (2) Rep to Each Movement

STIMULUS
In this two part gymnastics skill piece, we’ll climb by 2 reps each round until the 5-minute cap is reached
For part one, choose a deficit that allows you to complete 10+ deficit strict handstand push-ups when fresh
For part two, choose a deficit that allows you to complete 10+ deficit kipping handstand push-ups when fresh
Put your hands on stacked plates to create these deficits
To modify handstand push-up volume, simply climb by 1 rep instead of 2 each round
Record total reps completed for each part
Your score is the sum total of part 1 + part 2

SUBS
STRICT DEFICIT HANDSTAND PUSH-UPS
Reduce Volume
Reduce Deficit
No Deficit
Box Handstand Push-ups Video
KIPPING DEFICIT HANDSTAND PUSH-UPS
Reduce Volume
Reduce Deficit
No Deficit
Box Handstand Push-ups Video

MOVEMENT PREP
WARMUP SET
2 Strict Deficit Handstand Push-ups (4″/3′)
4 Calorie Row
2 Kipping Deficit Handstand Push-ups (6″/4′)

“Six Flags”
Every 3:00 x 6 Rounds:
21/15 Calorie Bike Erg
30 Double Unders
3 Power Snatches

Build in Power Snatch Weight

STIMULUS
GENERAL
Rounds begin every 3 minutes in this 6-round interval piece (0:00 – 3:00 – 6:00 – 9:00 – 12:00- 15:00)
You’ll complete the three movements listed and rest until the start of the next 3-minute window
Each round, you’ll build in power snatch weight
Your score for the day is the heaviest set of 3 power snatches
To ensure we have some rest built in, let’s cap these rounds at 2:30

POWER SNATCHES
The 3 power snatches can be completed touch and go or as single repetitions
A good starting place for the first round could be around 55-60% of your 1RM snatch
Use one barbell and switch out weights during rest periods

DOUBLE UNDERS
The double under number is designed to be very small
Choose a number or variation that allows you to complete the movement unbroken or under 30 seconds

BIKE
The bike calorie number should be something you can complete in right around a minute
If unable to Bike Erg, complete one of the following:
15/12 Calorie Assault or Echo Bike
Equal Calorie Row or Schwinn Bike
200 Meter Run

STRATEGY
GENERAL
While there is no score as far as our time goes for each round, we want to move with a purpose in order to complete these rounds in under 2:30

BIKE
Let’s bike at a moderately fast pace to start each round
We’re coming off some rest and are rewarded for higher power outputs when biking for calorie
We mentioned in the stimulus section that we should aim to complete the bike erg in around 1 minte each round
Here are the calories/hour that you’ll have to hold to complete the alloted calories in 1 minute:
21 Calories: 1260+ Calories/Hour
15 Calories: 900+ Calories/Hour

DOUBLE UNDERS
Let’s practice picking the rope up quickly following the bike calories
With a small number or reps, aim to complete the double unders unbroken if possible

POWER SNATCHES
At the lighter weights in the earlier rounds, you may be able to complete touch and go repetitions
As the weights increase, the 3 reps will likely best be performed as quick singles
Take this movement one round at a time, choosing the cycling option that allows you to move the weight most efficiently

SUBS
DOUBLE UNDERS
Reduce Reps
45 Single Unders
30 Seconds of Practice

BIKE ERG
15/12 Calorie Assault or Echo Bike
Equal Calorie Row or Schwinn Bike
200 Meter Run

MOVEMENT PREP
WARMUP SET
With Opening Snatch Weight:
6 Calorie Bike
10 Double Unders
3 Power Snatches

Weight Vest Run Conditioning

On the 0: 600 Meter Run
On the 4: 400 Meter Run
On the 7: 200 Meter Run

On the 10: 600 Meter Run
On the 14: 400 Meter Run
On the 17: 200 Meter Run

On the 20: 600 Meter Run
On the 24: 400 Meter Run
On the 27: 200 Meter Run

Wearing a 20/14# Weight Vest

STIMULUS
We’ll work off a running clock for this weighted run conditioning piece
Wear a 20/14# weight vest if you have it
If you don’t have a vest, complete the workout as written without a vest
Let’s try to hold the same splits across each distance and each round
For Example: If the 200 meter run takes 1 minute, the 400 should take 2 minutes, and the 600 meter run should take 3 minutes
Record your slowest 600 meter, 400 meter, and 200 meter runs
Your final score will be the sum total of those three times

SUBS
RUN
750-500-250 Meter Row
1500-1000-500 Meter Bike

MOVEMENT PREP
WARMUP SET
300 Meter Run
200 Meter Run
100 Meter Run
30 Seconds Rest Between

Performance Power Training

Tuesday, March 10th, 2020

Pre-Flight: Squats n deads then Some explosive jumping work mixed with sprint rows

Jet Fuel: Row 500m
Lateral Change of direction Drills.
-set up 3-4 rows of small plates, or erasers, or anything small that csn be picked up. Have an athlete behind each row. Have them perform assorted c.o.d. drills for time i.e. sprint to first object, back pedal back, sprint to 2nd object, back pedal back. Then sprint to 2nd object, back pedal, then sprint to first object, back pedal. Have them pick up all the objects, then on the return, set them back down. Repeat with variations of side shuffle, sprint, back pedal, in several combinations.
*Mash lower body

Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Close-Stance Squat
Max 8
Beltless
**Compare to max10 February 11th**

GainCity:
4x
10 (5each) DB Single arm overhead walking lunge AHAP
20 Banded Hamstring Curls
100m Sled Drag

Afterburner:
For Time:
20 Box Jumps
750m Sprint Row
20 Box Jumps