Freedom WOD Classes
Warm Up: 5 Mins
2 Rounds:
200 M Run
:30 H.S Hold
:30 Hollow Hold
10 Push Ups
Gynastics Skills: 12 Mins
Headstand / Handstand Practice
Core: 6 Mins – 6 Round Rotating Tabata :20/:10
Spiderman Crunches
Hanging L-Sit or L-tuck Holds (strict knee raises after failure)
Metcon : 18 Min Cap
18 Min EMOM
Min 1: 200 M Run
Min 2: 8 Burpee Broad Jumps (6’/4′)
Min 3: 12 TTB
Elite Competition Class
Conditioning
“Triple Decker”
On the 0:00…
4K Bike Erg
On the 10:00….
2K Row
On the 20:00…
1 Mile Run
Gymnastic Conditioning
For Time, with a 10:00 Time Cap:
30 Strict Handstand Pushups
30 Kipping Deficit Handstand Pushups (6″/4″)
*On the 0:00, and every 2:00 thereafter:
15/12 Calorie Assault Bike
Midline
Accumulate 1:30 of an L-Sit on Parallettes
*Every break, complete :20s in a handstand hold.
Performance Power Training
Tuesday, July 16th ME LOWER:
Jet Fuel:
3x
:15 stations
Superman https://youtu.be/Y0S-F8RlxwE
Hollow hold
Side Plank
Side Plank
-then
20 squats
20 toe touches
-then
stretch
Major Lift: Red: Squat
Wht/Blu: Box Squat vs. Bands
Max 1
1xAmrap @80%
*Compare to max 3, June 18th
GainCity:
-Banded KB swing https://youtu.be/PN9dppWJcGQ *video shows overhead, but eye level is fine.
3×20
-DB Bulgarian Split Squats https://youtu.be/rqtw7wx4vKo *dont actually do curls, that was a joke
3×10 (each)
-Leg ext/Curl
3×20 each
Afterburner:
5 Rounds AFAP:
10 Squats (135/95)
200m Row
