Active Recovery Day

Freedom WOD Classes

Warm Up:10 Mins
1500m Row at a 2:15-2:30 pace (you should be able to hold a conversation while rowing)

Run Alternative 1200 m Run at a 2:15-2:30 pace (you should be able to hold a conversation while rowing)

Skills: 5 mins 
Turkish Get Up

Home WOD: 14 Min 
5 Rounds
2 Mins AMRAP
50 Double Unders
25 M Shuttle Sprint (5m out and back, 10m out and back, 15m out and back, 20m out and back, 25m out and back)
ANRAP: Alternating Turkish Get Ups 53/35
Rest 1 Min

Skills: 5 mins 
Turkish Get Up

Metcon: 14 Min 
5 Rounds
2 Mins AMRAP
50 Double Unders
10/8 Cal Ski Erg, Bike or Row
ANRAP: Alternating Turkish Get Ups 53/35
Rest 1 Min

Elite Competition Class

Optional Active Recovery
Not For Time
5k Run
2k Row
100 Burpees

Performance Power Training

Thursday, May 21st, 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: Shoulder Press
10-8-6-4-2
*Max effort on each set, rest as needed between sets
-then
Max shoulder press in one minute @80% of 10rep weight

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.