Freedom WOD Class

Warm Up: 5 Mins
Plate Warm Up – Shoulder Emphasis

Strength: 17 Mins

3 Rounds not for time:

10 DB Chest Flies
10-15 Narrow Hands Push Up
10 DB Pullovers
Rest 1 min between each movement (Mobility – smash chest/triceps & banded shoulder stretches)

Metcon: 15 Min Cap
Versus Workout

3 Rounds of: A. 200 M Run
B. Max Rep Bench Press (155/105)
Then 3 Rounds of:
A. 200 M Run B. Max Rep Sit Ups
*Athlete 1 will begin with a 200 M Run, while athlete 2 performs M.E Bench Press until Athlete 1 returns and then trade places. Repeat for 3 rounds and follow the same format for sit ups.

Elite Competition Class – Deload Week

1. Strict Handstand Pushups
Build to a Max Height Set of 3 Deficit Strict Handstand Push-ups
Athlete’s choice of Parallettes or Plates

2. Power Clean and Jerk
Alternating On the Minute x 16 (8 Rounds):
Even Minutes – 3 Burpee Ring Muscle-Ups
Odd Minutes – Hang Power Clean + Power Clean + Split Jerk

Sets 1-2 – 65%
Sets 3-4 – 68%
Sets 5-6 – 71%
Sets 7-8 – 74%

3. Conditioning
5 Rounds:
5 Power Clean and Jerks (185/135)
10 Chest to Bar Pull-Ups

4. Air Runner
3 Rounds (21:00 Total):
5:00 Light Pace
2:00 Moderate Pace

Performance Power Train

Tuesday, July 17th, 2018
Jet Fuel: Every :30 x 8
MB Overhead toss + (1) up/down + 10m broad jump + 10m back pedal https://youtu.be/99Iy9DozFNs
-mash

Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Squat vs Chains (W-2, M-3)
5×5

GainCity:
Secondary BB movement:
-Anderson Front Squat Holds https://youtu.be/XJxaXlboZdI
4x:10 Heavy (i.e. have a spiritual experience)
-Single leg Squats *video shows scaling options https://youtu.be/AjpY0xcFp8I
3×8 (each)
-Reverse hypers *video shows a scaling option if you don’t have reverse hyper machine https://youtu.be/FlMHL2FtbPg
3×20 OR
Supermans https://youtu.be/Y0S-F8RlxwE
3×15 (3 count hold at top) OR
GHRs *Video shows banded scaling option https://youtu.be/0BXRPyRjf8o
3xMax Reps

Afterburner:
Every minute x 10 rounds:
1,2,3,4,5,6,7,8,9,10
-Power Clean
-High Box Jumps
**1st minute, 1 power clean, 1 box jump. 2nd minute, 2 power clean, 2 box jump, etc. Try to make it 10 minutes.
**If you fail, subtract 2 rounds and maintain that until the 10 mins is up i.e. if you fail in min 7, finish the work out performing 5 reps each every minute.v

*Power cleans +10lbs from last week
*Challenge height on boxes