Looking like Rambo. Not Rambo 1 but Rambo 2 where he’s all cut up and shredded!

Photo Credit: Daryl Love

Freedom WOD Classes

Warm up – 6 Mins
2 Rounds:
10 PVC Pass Throughs
20 Banded Pull Aparts
10 Push Ups
:30 HS Hold

Mobility – 8 Mins
Roll Chest 4 Mins
Roll Lats 4 Mins

Strength:
3 x Superset on the 3:00 – 9 mins
10 Floor Press (65-75% of bench press)
10 Unbroken Pull Ups (hardest variation possible)

Metcon: 16 Min Cap
3 Rounds for time:
400 M Run
12 HSPU
10 Burpee Pull Ups (or 10 burpees and 10 modified pull ups)
*Rest 1 Min Between Rounds

Elite Competition Class

Active Recovery Day

Performance Power Training

Thursday, August 8th, ME UPPER:

Jet Fuel: 
2 mins: Assault bike arms only
DB Iron Cross Walk https://youtu.be/-llmfpVZxws
4x 10m→ 10m←
Power Snatch warmup:
Empty BB:
2x
5 Hang Snatch Grip High Pull https://youtu.be/Jb1423KKiTE
5 Hang Muscle Snatch https://youtu.be/FS3KNzpQCdk
5 Hang Power Snatch https://youtu.be/8AyTzORaBM8
-then
Stretch

Major Lift: Red: Shoulder Press 
Wht/Blu: Close Grip Bench vs Bands
Max 3
1xAMRAP @80%
**Compare to Max 5 July 4th**
**There is not set distance your grip should be. Just make it closer than usual and stick to it. Grip should not be so close that it interferes with the barbell touching your chest.**

GainCity:
4×5 Heavy Floor Press
3×12 Seated DB Shoulder Press

Pullups Superset
3x Max Reps Strict → Max Reps kipping **Perform as many strict pullups as possible, drop from the bar, then immediately get back on the bar and perform max reps kipping pullups**
**Scale by combining a harder pulling scale with an easier one i.e. Max banded then max ring rows, or max horizontal ring row then max scaled ring row, or Max jumping pullups with negative in 20 seconds then max ring rows, etc.

Bandy Curls/Pushdowns
100 each

Afterburner:
10-8-6-4
Hang Power Snatch
20-16-12-8
Bar Over Burpees