Picture above demonstrating banded assisted deadlift (future deadlifts) from PPT today
Freedom WOD Classes
Warm Up: 5 Mins
3 Rounds:
5 Snatch DL
5 Hang Snatch High Pull
5 Power Snatch
Strength: 14 Mins
8 Minute “Pacing” EMOM:
Odd: 6 Snatch @ 70% – Perform 1 Rep Roughly Every 10 Seconds (No Tn’G)
Even: :45 C2B or Hardest Variation *aim for same # every round
Mobility: 4 Mins
2 Min / Side Hamstring Smash
Metcon: 16 Mins
4 Rounds:
2 Min AMRAP: Row For Cals
2 Min AMRAP Ladder: Burpee + Sit Ups
Restart ladder at 1 rep each new round
Elite Competition Class
Back Squat
On the Minute x 10:
3 Back Squats
Conditioning
“The Queen”
For Time:
70/50 Calorie Row
50 Thrusters (95/65)
30 DBall Cleans (150/100)
*Every 10 repetitions, move the ball forward 50′, to include the finish of the workout.
Run Conditioning
50-40-30-20-10:
GHD Sit-Ups
Air Runner Calories
Performance Power Train
Tuesday, March 19th, 2019
Pre-Flight: 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 assisted Deadlift (future deadlifts)
Max 3
1xAMRAP @90%
1XAMRAP @80%
GainCity:
4×15
DB Single leg deadlift (two db’s, 15 reps each leg)
Barbell Hips thrusts heavy https://youtu.be/Zp26q4BY5HE
Afterburner: OTM x10
15 KB Swing (70/53)
5 High Box Jumps (30/24)