#DoubleTap
Freedom WOD Classes
Warm Up: 8 Mins
Plate warm up
30 Sec of Plate Jumps
30 Sec of Plate Squats
30 Sec of Push Up Explodes
30 Sec of Plate Sit Ups
Mobility:
Athlete choice
Home Strength:
Alternating Tabata 20/10
Bicep Curls
Tricep Extension
Home WOD: 16 min
Tabata 20/10
Double Unders
Goblet Squats
Floor Press
Anchor Point T-2-B
This is not an alternating tabata. You will perform 8 Rounds/ 4mins at the given station before moving on to the next station.
Movement Sub/Options:
Double Unders: Single Unders, Plate Jumps, Lateral Bar Over Jumps, Toe Taps
Goblet Squats: Front Squat w/ Bar, DB, KB, Plate, Pack, Sandbag, or Squat Jumps, Air Squat
Floor Press: Bench Press, Floor Press w/ Bar, DB, KB, Plate, Pack, Sandbag or Push up explodes, Banded Push ups, Push up
Anchor Point T-2-b: Hanging Knee Raises, K-2-E, T-2-B, V-ups, Tuck Ups, Sit Ups
Strength:
5 Min EMOM
Min 1: 6 Muscle Ups or 10 C-2-B Pull Ups
Min 2: 6 Muscle Ups or 10 C-2-B Pull Ups
Min 3: 6 Muscle Ups or 10 C-2-B Pull Ups
Min 4: 6 Muscle Ups or 10 C-2-B Pull Ups
Min 5: 6 Muscle Ups or 10 C-2-B Pull Ups
Metcon: 18 Min Cap
Tabata 20/10
Double Unders
Front Squats 135/95
Floor Press 135/95
T-2-B
This is not an alternating tabata. You will perform 8 Rounds/ 4mins at the given station before moving on to the next station.
Elite Competition Class
Optional Active Recovery
EMOM 30:
Minute 1: Machine Calories
Minute 2: Russian Kettlebell Swings (53/35)
Minute 3: Air Squats
Minute 4: Double Unders
Minute 5: AbMat Sit-ups
*40 Seconds of Work at Each Station
STIMULUS
GENERAL
This Optional Active Recovery piece is not for time, rather the aim is to just move around and break a sweat
Each movement effort should last :40 seconds long with a built in :20 rest in each minute
No designated reps for any of the movements
MOVEMENT PREP
WARMUP SET
10 Calorie Row
20 Russian Kettlebell Swings
10 Air Squats
20 Double Unders
10 Ab-Mat Sit-ups
Performance Power Training
Thursday, April 9th, 2020
Jet Fuel:
2x Pushup broad jump down the gym floor and back
*Perform a pushup then broad jump. Repeat down n back
-20 Band Pull aparts
-20 Banded internal/external shoulder rotations
Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Shoulder Press
Max 5+5lbs
2×5 @90%
1xAMAP @70%
*5lbs heavier than March 19th
GainCity:
-4×4 Floor Press Heavy
-4x 1minute Bandy rows
-4×15
Barbell Curls AHAP
Barbell Skull Crushers AHAP
Afterburner:
10 min EMOM
1: Max inverted bar rows https://youtu.be/vxw5FyYBvZo
2: Max reps double unders
**Alternate minutes, 5 rounds of each
