Freedom WOD Classes
Warm Up: 7 Mins
400 M Run
20 Banded Pull Aparts
10 Strict Press
5 Power Snatch
5 Squat Snatch
10 / Side – Side Lunges
Strength: 15 Mins
Snatch – 5 Min Warm Up
10 Min EMOM
Min: 0-3 = 2 Power Snatch + 1 Squat Snatch – Build up to ~ 65%
Min: 4-7 = 1 Power Snatch + 1 Squat Snatch – Build up to ~ 80%
Min 8-10 = 1 Squat Snatch – Work to heavy single, no misses
Home WOD: 18 Min Cap
10 Rounds For Time:
6 Alternating KB Step Ups or Lunges
4 HSPU – Strict as long as possible OR 4 / Side DB Strict Press
2 Power Cleans 135/95 Or 4 / Side DB Cleans
Metcon: 15 Min Cap
10 Rounds For Time:
6 Alternating KB Step Ups (53/35)
4 HSPU – Strict as long as possible
2 Power Cleans 135/95
Elite Competition Class
2 Rounds For Quality:
1,000m Row
30 Abmat Sit-ups
15 Dual Dumbbell Box Step Overs (50’s/35’s)
Performance Power Training
Pre-Flight:
Everyone is overhead today, light-ish afterburner, focusing on back strength and trunk strength
Jet Fuel:
Death by Burpees
Starting with 1 burpee, every thirty seconds, add one burpee until failure. If failure happens before 10, subtract 3 burpees and hold that number until 5mins.
– Mash upper body
Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Bench Press 3 board,
Max 5
AMRAP @80%
GainCity:
“Bamboo” Shoulder press
3×15
3x
Max reps to failure Bandy Bicep Curls
Max reps to failure: Bandy Tricep extravaganza https://youtu.be/QXR46Eh0Ytk
Afterburner:
Tabata Alternating:
Drag Rows https://youtu.be/SUrcyZIGEqE
Toes 2 Bar
**8mins total
**Row weight ahap to work 20 seconds unbroken
**Scale t2b as needed