Freedom WOD Classes
Warm Up: 6 Mins
10 Hand Release Push Ups
10 MB Cleans
10 Hand Release Push Ups
10 Squat Cleans
1:00 PVC ROM
2:00 Hip Stretching
Strength: 18 Mins
3×5 Clean High Pulls
3×5 Olympic DL
*Mobility Between Sets
Home WOD: 12 Min Cap
“Elizabeth”
21-15-9
Squat Cleans (135/95) OR Alt. DB Squat Cleans
Ring Dips
Metcon: 12 Min Cap
“Elizabeth”
21-15-9
Squat Cleans (135/95)
Ring Dips
Elite Competition Class
Optional Active Recovery
EMOM 20
1st – 0:45 Row
2nd – 10 Strict Toes To Bar
3rd – 60 ft. Farmers Carry
4th – 0:45 Hollow Hold
Performance Power Training
Thursday, July 23rd, 2020
Pre-Flight: Slingshot bench then a good ol pump session followed by DB powercleans and overhead
Jet Fuel:
3 Min EMOM:
2 Wallwalks
1 Wall + 20 Shoulder Taps
*each minute will have 3 wallwalks. On the 3rd wallwalk, finish with 20 shoulder taps (10 each side).
**Scale number if needed, scale to holds if taps cannot be done
-Mash upper body
Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Push Press
Max 3
AMRAP @70%
*Compare to max 5 June 11th
GainCity:
T-Bar Rows Heavy
5×12
Ring Curls
5×12
Diamond Pushups
60 in as few sets as possible
**scale by elevating
150 Bandy Overhead Extensions
**In as few sets as possible (high rep count per set)
Afterburner:
4x
1min on, 1min off:
2 DB Power Clean + 1 Push Press
*Get max reps every round. Rounds are only 1 minute long so the weight should be heavy, but not so heavy that the weight is stared at on the floor. Prescribed weight goals -55’s for dudes, 35’s for ladies.