Hero WOD Tuesday
Freedom WOD Classes
Warm Up: 10 mins
DROMS
Mobility: 10 mins
Quads, Hamstrings, Hip Flexer and Calf smash.
Strength:
NOPE👇
Home WOD:
“Manion”
Seven rounds for time of:
Run 400 meters
29 Back squat
Modify or Substation:
Run Sub
Reduce the run down to 200m Run /round
500 M Row /round
Bike .7 /round
Squat Sub
Scale barbell weight down 115/75, 95/55, 75/45
KB/DB, Plate, Sandbag, Backpack or Duffle bag
Reduce Reps to 20 reps or 15 reps per round.
Strength:
NOPE👇
Metcon:
“Manion”
Seven rounds for time of:
Run 400 meters
29 Back squat 135/95
Elite Competition Class
Gymnastic Conditioning
On the Minute x 10:
1 Set of Strict Deficit Handstand Push-ups (4.5″/3″)
“Sole Cycle”
On the 0:00…
AMRAP 5:
15 Lateral Barbell Burpees
21 Power Cleans (175/115)
27/21 Calorie Bike
Rest 5 Minutes
AMRAP 5:
15 Lateral Barbell Burpees
21 Power Cleans (155/105)
27/21 Calorie Bike
Rest 5 Minutes
AMRAP 5:
15 Lateral Barbell Burpees
21 Power Cleans (135/95)
27/21 Calorie Bike
Power Clean
On the 25:00…
5:00 to establish a Heavy Set:
3 Touch-and-Go Power Cleans
Field Conditioning
[On the 0:00]
Every 5 Minutes x 5 Rounds:
25 Meter Shuttle
50 Meter Shuttle
100 Meter Shuttle
[On the 25:00]
Every Minute x 5 Rounds:
100 Meter Run
Performance Power Training
Tuesday, April 28th, 2020
Jet Fuel: 500m Row
2x
1min plank hold
20 walking lunges
-then
Mash hips
Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Snatch Grip Deadlift vs Chains
Max 1
Dudes -3 chains (total) Chicks -2 Chains (total)
AMRAP @80%
*Compare to max 3, March 17th
GainCity:
10 min running Clock:
KB Farmer Carry 25ft →
8 KB Deadlift
KB Farmer Carry 25ft ←
8 KB Squat
**KB’s MAY NOT BE PUT DOWN AT ANYTIME FOR THE ENTIRE 10 MINUTES**
**KB’s are held in a farmer carry for the entire 10 minutes**
**Use straps if you have them**
**This is NOT an afterburner. Just continuous work on the farm. The sweaty lungs stuff is next**
https://youtu.be/ug5WRSDeXHU
Afterburner:
For Time:
5 Rounds:
10 cal bike
10 low box jumps
**Needs to be aggressive!**
**Do not just sit and coast**
**Box height low, 20inches height is the max. People need to be able to jump up and down fast. Use plates if needed.
