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Freedom WOD Classes
Warm Up: 7 Mins
200 M Row
10 Goodmornings
10 Olympic DL
10 Power Cleans
200 M Row
1:00 / Side Samson Stretch
Mobility: 5 Mins
2:00 / Side Trap Roll
Strength: 15 Mins
Olympic Lifting
3×5 Clean High Pulls (80-90% of Clean 1RM)
3×5 Olympic DL (100%+ of Clean 1RM)
Home WOD: 15 Mins
15 Min EMOM
Min 1: 10 Deadlifts + 5 Power Cleans (135/95) OR 10 DB KB DL + 5 / Side DB Power Cleans
Min 2: 250 / 200 M Row OR 50 DU
Min 3: Rest
Metcon: 15 Mins
15 Min EMOM
Min 1: 10 Deadlifts + 5 Power Cleans (135/95)
Min 2: 250 / 200 M Row OR .3 Mile Bike
Min 3: Rest
Elite Competition Class
Hill Sprints
1 Mile Warming Effort
7 Sets:
75m Hill Sprint
Rest 2:00 between sets (walk to base)
1 x 75m Recovery Hill Jog
Gymnastic Capacity
15 Strict Ring Muscle-Ups
45 Strict Handstand Pushups
Rest 2:00
10 Strict Ring Muscle-Ups
30 Strict Handstand Pushups
Rest 1:00
5 Strict Ring Muscle-Ups
15 Strict Handstand Pushups
STRATEGY
STRICT RING MUSCLE-UPS
- We will want to try and complete these sets with stringing together reps.
- By doing this we can take advantage of the tension created between reps and apply it to the next rep.
- Quick singles are an option but may require more effort to start each rep from a true dead hang.
STRICT HANDSTAND PUSH-UPS
- Each rep will start at the top of the handstand push-up.
- We want to think speed off the ground as soon as our head touches the floor.
- The moment our head feels the ground, we press immediately. We don’t want to come to a dead stop.
- A slightly externally rotated hand position will help with our press. Think thumbs slightly pointed towards the wall.
- When our head touches the ground, we should have a triangle formed between our hands and the top of our head.
Conditioning
“Four Eyes”
On the 4:00 x 6 Rounds:
200m Run
9 Toes to Bar
3 Bar Muscle-Ups
5-5-4-4-3-3 Hang Power Cleans
Athletes build in weight
Body Armor
5 Giant Sets:
21/15 Calorie Erg Bike
Handstand Walk O-Course (ramp)
15 GHD Sit-Ups
Handstand Walk O-Course (stairs)
9 Barbell Bench Press (195/125)
Rest 1:00 between sets.
Handstand Walk Conditioning
On the 2:30 x 4 Sets:
35 Heavy Rope Double-Unders
75′ Handstand Walk
Odd-Object Conditioning
For Time:
800m Double DB Farmers Carry (70’s/50’s)
On the Minute, to include the 0:00:
3 Dumbbell Power Cleans