Working on those gains! Can you name the people in the picture?
Freedom WOD Classes
Warm Up: 10 mins
3 Rounds Use a warm up weight (light) do not go heavy
4 KB Turkish Get up
6 Single Leg Broad Jump Squats
7 Kip Swings
1 Min Samson Stretch per leg
Mobility: 6 mins
Lax Ball Hips and Glutes
Strength:
5 Min EMOM
8-10 Ring Rows
With the Remaining time in the min hold a hand stand or plank
Metcon:
13 Min AMRAP
10 Russian KB Swings 70/53
10 T-2-B
100 m Single Arm Farmer Carry 70/53 (50 m with one arm, 50 m back with opposite arm)
Elite Competition Class
Aerobic Capacity
For Time:
7k Row
“Shock Top”
For Time:
75/60 Calorie Row
60 Box Jump Overs (24″/20″)
45 Kipping Handstand Push-ups
30 Deadlifts (245/165)
15 Shoulder to Overhead (245/165)
Odd-Object Conditioning
3 Rounds:
27 GHD Sit-ups
21 Chest to Bar Pull-Ups
150 Meter D-Ball Carry (150/100)
50 Meter Yoke Carry (380/330)
Body Armor
3 “Giant Sets”:
12 Barbell Good Mornings
36 Hip Extensions
2 Minutes Between Sets
Performance Power Train
Thursday, Sept 27th, 2018
Jet Fuel:
-2 mins: Assault bike arms only or Ski Erg
-DB Iron Cross Walk https://youtu.be/-llmfpVZxws
4x 10m→ 10m←
-Weighted Pushups
3×5
-Mash upper body
Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Spoto Press
3×1 AHAP, no misses
1xAMRAP @80%
*Compare to max 3 Sept 6th.
**Spoto Bench press, the bar does NOT touch your chest. The bar is turned around about 2 inches above the chest.
GainCity:
-Floor Press https://youtu.be/ty4-FuDLJ_w
4×5 Heavy
-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 https://youtu.be/llCOtaJIzNwhttps://youtu.be/eoWDUIK4gmM
100 each
Afterburner:
10 rounds,
5 DB Snatch (each round, begin the set with the opposite arm)
5 Burpees over DB
**Small reps each round, stay fast, stay aggressive, short transitions**
**DO NOT Lose proper posture and position on the DB Snatch. It doesn’t matter if it’s 2 reps or 50, keep back straight, chest up, hips down, and control the DB.
