Freedom WOD Classes

Warm Up: 5 Mins
2 Rounds – :30 at each
Burpees
Banded Curls
Hand Release Push Ups
Jump Rope
Banded Pull Aparts

Strength: 15 Mins
Bench Press – 5 min warm up
10-8-6-6 – 10 mins
10@~72%
8@~77%
6@80+%
6@80+%

Mobility: 8 Mins
2:00 / Side Roll chest and anterior shoulder
2:00 / Side Roll Tricep OR Lats

Home WOD: 13 Mins
13 Min AMRAP
15 Burpees w/ extra push up
5 Strict Pull Ups + 10 Kipping Pull Ups OR 10 DB Curls + 10 Bent Over Rows
*Every 2 mins perform :20 Hollow or Plank hold

Metcon: 13 Mins
13 Min AMRAP
15 Burpees w/ extra push up
5 Strict Pull Ups + 10 Kipping Pull Ups
*Every 2 mins perform :20 Hollow or Plank hold

Elite Competition Class

Press Complex
Build to a Heavy:
2 Push Presses
3 Push Jerks

Conditioning
“Overreaction”
15-12-9:
Push Press (155/105)
Box Step-Overs (70/50 to 24″/20″)

.. Directly into:

15-12-9:
Push Jerks (185/135)
Box Jump Overs (30″/24″)

Body Armor
4 Rounds:
:30s for Max Banded Good Mornings
:15s Rest
:30s Max Banded Pull-Aparts
:15s Rest
:30s Max Hollow Rocks
:15s Rest

Aerobic Capacity
On the 5:00 x 4 Rounds:
21/15 Calorie Bike Erg
50 Double-Unders
21/15 Calorie Ski Erg
50 Double-Unders

Performance Power Training

Pre-Flight:
Deadlifts, deadlifts, and squats, then deadlift and squat, and SPRINT!

Jet Fuel:
200m Run
2x
:30 Lunges
:15 high knees
Sprint Starts https://youtu.be/qtWDc8R6pnE
*go through this several times having people get warm
-then
-mash

Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Box Squat
Max 3
*compare to max 5 June 30th

GainCity:
-snatch grip deadlift
3×10
-Narrow Stance Goblet Squat/Situps
5x
30 seconds max reps goblet squats, HEAVY
20 Situps

Afterburner:
10x
:5 Sprint
:25 Jog
**The sprint is shorter duration this week, with a 5 second longer jog. The idea here is to be able to push the envelope on the sprint longer and stronger.
**Consistent running for 5 minutes. Sprint for 5 seconds, then jog for 25 seconds. Repeat 10 times