2023 Barbells & Badges Registration Is Live! Click The Link Below To Register Your Team. New Event Workout Will Be Revealed Today
2023 Barbells and Badges Registration
Freedom WOD Classes
Warm Up: 5 Mins
250 Row or .3 Bike
10 Banded Upright Rows
30 Sec Hollow Hold
10 Banded Good Mornings
250 Row or .3 Bike
Mobility: 10 Mins
3 Min /Leg
Lax Ball Smash Hips (Front(quads), Side(TFL) and Rear(glutes))
Strength: 5 Mins
4 Rounds = 5 mins
20 Sec Reverse Crunch
20 Sec Penguins aka Heel Taps
20 Sec Hollow Rocks
20 Sec Rest
Metcon: 20 Min
5 Min AMRAP
30 Russian KB Swings 53/35
50 Sit-ups
Max Cal Row or Bike
Rest 2 min.
5 Min AMRAP
30 Cal Row or Bike
50 Russian KB Swings 53/35
Max Sit Ups
Rest 2 min.
5 Min AMRAP
30 Sit Ups
50 Cal Row or Bike
Max Russian KB Swings 53/35
Functional Bodybuilding Class
Olympic Weightlifting Class
Warm Up: 10 Mins
Athlete choice mobility 5:00
Coach Lead barpath – 5:00
Strength: 25 Mins
3-3-3-1-1 Clean & Jerk
Build to 93%
Alternative
5 x 8 Clean & Jerk – Technique
Drills:
Hang Clean High Pulls
3 x 5-8 – Unbroken – build to 65% and work on explosiveness
3 x 8 Tempo Clean
2 sec lift off – Then finish quick
