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Freedom WOD Classes

Warm Up: 6 Mins
2 Rounds
3 Inchworms
10 RDLs
20 Banded Pull Aparts
10 Strict Press

Mobility: 8 Mins
2 Min / Side Roll Hamstrings
2Min / Side LAX Roll Posterior Shoulder or Trap

Strength: 12 Mins
Alternate on the 2:00 for 3 sets each:
12 Strict Press (Heavy unbroken sets (60-70%)
M.E Strict Pull Ups (Find a variation for 5+ reps, or 5-8 jumping negatives)

Metcon : 16 Min Cap
10-1 For Time:
Deadlifts (155/105)
C2B Pull Ups
Box Jumps (24/20)

Elite Competition Class

Active Recovery Day

Performance Power Training

Tuesday, July 16th ME LOWER:
Jet Fuel:
3 x :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