Freedom WOD Classes
Warm Up: 8 Mins
Wall-2-Wall Samson Stretch
10 Russian KB Swings
Wall-2-Wall Floor Sweepers
10 Russian KB Swings
Wall-2-Wall Inch Worms
Home Strength:
3×12 Giant Set
12 Bent Over Rows /side
12 Up Right Rows
25 Band or Towel Row
Home WOD: 18 Min Cap
3 Rounds
100m Right Arm Farmer Carry
100m Left Arm Farmer Carry
20 Alternating Single Arm Russian Swings
15 Right Arm Floor Press
15 Left Arm Floor Press
Strength:
3×12 Giant Set
BB Drag Rows –https://youtu.be/SUrcyZIGEqE
DB Up Right Rows
Banded Lat Press Downs
Metcon: 18 Min Cap
3 Rounds
100m Right Arm KB/DB Farmer Carry
100m Left Arm KB Farmer Carry
20 Alternating Single Arm Russian KB Swings 53/35
15 Right Arm KB Floor Press 53/35
15 Left Arm KB Floor Press 53/35
Elite Competition Class
Optional Active Recovery
Upper Body
1. Puppy Pose: 1 Minute
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2. Shoulder to Floor: 1 Minute Each Side
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3. Wrist Stretches: 1 Minute
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Lower Body
1. Couch Stretch: 2 Minutes Each Side
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2. Pigeon Pose: 2 Minutes Each Side
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3. Butterfly: 90 Seconds
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4. Pike: 1 Minute
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5. Straddle: 1 Minute
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6. Kneeling Split: 1 Minute
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Performance Power Training
Thursday, May 14th, 2020
Jet Fuel:
Jump Rope For 1 minute
Arm Swings/Circles
2x Hang from pullup bar with chinnup grip for 30 seconds
3x
:20 Handstand
8 Lateral raise, front raise, rear delt fly
-then
Mash upper body
Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Bench Press
Max 6
-then
3×6 @90% of 6rm
**Compare to max 8 April 16th
GainCity:
3xMax reps pullups (strict)
*Scale to get 10ish first try. Bands ok. Negative with slow lower, better.
3x50m KB Overhead Carry AHAP
*KB in each hand, locked out overhead
3xSuperset
12 dB Curls AHAP
12 DB Skull Crusher AHAP
12 DB Lateral Raises
Afterburner:
10 min EMOM:
10 Pullups (kip ok)
20 Cal Bike
*Alternate minutes. First minute pullups, 2nd minute, bike. 20 cal bike is nasty. Almost no one will be able to hold this number. Scale as needed to get 30 seconds rest before the next minute.