Freedom WOD Classes

Warm Up: 6 Mins
15 KBS
10 Strict Knee Raises
15 KBS
5 / Side Straddle Leg Lift
15 KBS
1:00 / Side Samson

Strength: 6 Mins
:45 / Side Banded Wood Chop (video)
1:00 Mountain Climbers
:45 / Side Banded Pallof Press (video)
1:00 Bicycle Crunch
* :15 transition between movements

Mobility: 10 Mins
Athlete Choice
*Suggested: Work sore muscle groups or Hip Flexors / Quads

Home WOD: 12 Mins
8 Round Tabata :20/:10 – complete all 8 rounds at each movement before rotating
T2B OR V-Ups
KBS (35/20) OR DB Swings
Sit Ups

Metcon: 12 Mins
8 Round Tabata :20/:10 – complete all 8 rounds at each movement before rotating
T2B
KBS (35/20)
Sit Ups

Elite Competition Class

OPTIONAL ACTIVE RECOVERY DAY
3 Rounds Not For Time:
1,000 Meter Row
1,000 Meter Ski Erg
2,000 Meter Bike Erg

Performance Power Training

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: Pause Bench vs Bands
Max 3
*1 count pause at chest
AMRAP @80%, no pause
*compare to max 5, July 9th

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:
10-8-6-4-2
DB Power Clean
DB Push Press
**10 DB power clean, 10 DB push press, 8 and 8, etc..
Prescribed weight goals -55’s for dudes, 35’s for ladies.