Even while we suffer, we can experience joy in life by opening up fully to our experience, not closing down.
So have fun and enjoy the suck!
Freedom WOD Classes
Metcon:
3 Rounds
5 Push Ups with 3 sec negative down phase
6 Single Leg Broad Jump Squats
30 Sec of Double Under practice
Strength:
Bench Press 10 min
10 Rep Max (no more than 3 attempts)
Then:
5 Min Emom
8-10 Burpees
Mobility: 6 Mins
90 sec / leg Calf Smash
90 sec / side Chest Smash
Metcon: 15 Mins
Double Unders
100-80-60-40-20
Floor Press 115/75
25-20-15-10-5
Single unders is 1:1 of Double unders. For example 100 DU = 100 Single unders.
Elite Competition Class
Deload Week
Conditioning
“Road Trip”
5 Rounds:
15 Kettlebell Swings (70/53)
400 Meter Run
40 Double Unders
Kilos – 30/22.5
Gymnastic Conditioning
AMRAP 6:
1 Strict Handstand Push-up
1 Strict Pull-up
2 Strict Handstand Push-up
2 Strict Pull-ups
3 Strict Handstand Push-up
3 Strict Pull-ups
…
Continue to add (1) rep to each movement until the cap is reached
Swimming
5 Rounds:
100 Meter Recovery Pace
100 Meter Working Pace*
Over the course of the five rounds, the aim is to increase the intensity of our working pace sets.
Performance Power Training
Tuesday, September 10th ME LOWER:
Jet Fuel:
Partners:
*Partner not performing the required task, will be holding a plank
5 Step-ups, switch
5 box jumps, switch
5 box jump overs, switch
5 Burpee box jump overs, switch
*Mash Lower body
Major Lift: Red: Squat
Wht/Blu: Anderson Squat https://youtu.be/8a-hfjXC1zI (If you dont have pins, you can set your barbell on boxes)
Max 3
-then
2×3 @90%
*Compare to max 5 August 13th
GainCity:
4xKB Complex:
10 Swings
10 Squats
10 Lunges (5 each)
100 Situps
Afterburner:
10 Rounds
5 Box Jumps
3 Cleans (135/95, or heavier)