June 2, 2020 by DNRadmin


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Freedom WOD Classes

Warm Up: 5 Mins
Plate Warm Up

Mobility: 4 Mins
2:00 / Side Lax Roll Posterior Shoulder or Traps

Strength: 10 Mins
Strict Press – Build to a Heavy
Suggested Rep Scheme – 6-4-2-1-1-1
*Not looking to PR. No misses!
*Record # to use for %s

Home WOD: 14 Min Cap
For Time: 10-9-8-7-6-5-4-3-2-1
Hang Power Cleans (115/75) OR Hang DB / KB Push Press (10-1 on both sides)
Shoulder to Overhead (115/75) OR DB / KB Push Press (10-1 on both sides)
Lateral Bar Over Burpees or DB Over

Metcon: 12 Min Cap
For Time: 10-9-8-7-6-5-4-3-2-1
Hang Power Cleans (115/75)
Shoulder to Overhead (115/75)
Lateral Bar Over Burpees

Elite Competition Class

Deficit Strict Handstand Pushups
1 Set for Max Reps:
Strict Deficit Handstand Push-ups (4.5″/3″)

“Space Cadet” 
Kipping Deficit Handstand Push-ups (4.5″/3″)
200 Meter Run

  • The running in today’s descending rep scheme couplet gives us a “break” from the double dumbbell squats
  • After completing the full set of squats, you’ll run 200 meters before starting the next round
  • We intended time range for this workout is between 10-18 minutes
  • To complete this workout as written, we recommend having at least 21 squats unbroken when fresh at this weight
  • If you’re not quite there, reducing the weight or the reps will allow you to get the right stimulus
  • With 84 total reps, take a look at some options for modifying volume:
  • Complete a fixed number each round [7-10 Reps]
  • Stay with descending rep scheme [14-12-10-8-6-4-2]

Aerobic Threshold Intervals
On the 6:00 x 4 Rounds:
800 Meter Bike Erg
400 Meter Row
200 Meter Wreck Bag Run (50/35)

Not For Time:
1:00 GHD Static Hold (Belly Up)
15 Strict Toes to Bar
:45 GHD Static Hold (Belly Up)
12 Strict Toes to Bar
:30 GHD Static Hold (Belly Up)
9 Strict Toes to Bar

Performance Power Training

Tuesday, June 2nd, 2020
Jet Fuel:
10 Banded good morning
10 Stepups
6 min EMOM alternating:
20 Cals Row -OR- Lightweight KB deadlift highpulls
15 Box Jumps
*3 rounds of each
* scale both to get 45 seconds of rest on the first round
Mash lower body

Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Close-Stance Squat
Max 2
**Compare to max 4 May 5th**

-BB Overhead Squat
3×10 Heavy
-KB Single arm RDL https://youtu.be/ooA4mOgdbCQ

10 Rounds
10 Weighted Split Jumps (5 each) https://youtu.be/gQYDLORsCPE
5 Max height vertical jumps (unweighted, and people should jump and land in the same spot)
10m Sprint Start
*Perform split jumps, immediately put the DB’s down and perform Vertical jumps and immediately transition into a short sprint.
**rest is the time it takes to walk back
*Focus here is more about max height on the jump vs. max reps. Better to get less reps and be explosive each jump instead of being fast and barely leaving the ground and/or not opening the hips.
*Scale to no weight if needed. It’ll be nasty no matter what


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    2716 S. College Ave Suite B Fort Collins, CO, 80525

    (970) 213-3974


    Terms and Conditions for trial week

    You must be a resident and have a local address in Fort Collins. Offer valid for new members only! Parent or guardian must be present to sign waiver for anyone under the age of 18 years of age. Can note be combined with any other offers or discounts. 

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