Freedom WOD Classes

Warm Up: 5 Mins
2 Rounds:
5 / Leg – Side Lunges
15 Banded Tricep Extensions
Then: 2 Rounds of Bottom to Bottom Tabata Squats (:20/:10)

Strength: 13 Mins 
8 Minute EMOM:
Min1: :50 M.E OH Barbell Lunges (Minimum 10/Side – scale to plate or pvc)
Min2: M.E MU / Dips
Min3: Rest
*Choose your own weight but must be able to obtain 10/side during your :50

Mobility: 8 Mins
LAX Roll Glutes :90 / Side
KB Roll Hip Flexors :90 / Side
Then: 1 Min / Side Samson Stretch

Metcon: 12 Min Cap
Versus Workout: 4 Rounds for Max Rep Squats
Athlete 1: 200/175 M Row
Athlete 2: M.E Back Squats (185/135 or ~60% – pair with a partner doing similar weight)
*Trade stations once athlete 1 finishes rowing. Both athletes perform 4 rounds of both movements

Elite Competition Class 

Unilateral Dumbbell Work
0:00 – 5:00: Dumbbell Overhead Squat (Heavy 5 on Each Side)
5:00-10:00: Dumbbell Squat Snatch (Heavy 3 on Each Side)
10:00-15:00: Single Dumbbell Overhead Lunge (Heavy 50’ on Each Side)

Power Clean + Handstand Walk
On the 90 Seconds x 5 Rounds:
25′ Handstand Walk O-Course
3-3-2-2-1: Power Cleans

“Air Walker” 
5 Rounds:
25/18 Calorie Row
50 Double Unders
3 Rounds of “The Chief” (155/105)

1 Round of “The Chief”:
3 Power Cleans + 6 Push-ups + 9 Air Squats

Performance Power Train

Thursday, January 3rd, 2019
Preflight: Overload Bench with a slingshot today and then hit some intense snatch/pushup intervals. Try and get people to breathe deep during rest to get their heart rates back down.

JetFuel:
1 min Max reps burpees
-then
3x
:30 or max time handstand hold (whichever is shorter)
5 (each way) lateral Spiderman’s

Major Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Shoulder Press
5×5 (same weight all sets)+5lbs from Nov 22nd
**If 5lbs cannot be added, hit the same weight as last round**
-then
1xAMRAP Push Press @5 rep shoulder press weight

GainCity:
4x
12 Supine Ring Rows (scale to any form of ring row that is hard for 12 reps)
12 Barbell Curl → Press
Max Reps Bar or bench Dips (no rings)

Afterburner:
E:30×5 (every :30 seconds for 5 minutes, 10 total)
3 Hang Power Snatch AHAP+Unbroken
6 Pushups
**Snatch needs to be heavy but unbroken**
**Scale pushups by elevating (no knees) then scale reps if needed**