Freedom WOD Classes

Warm Up: 5 Mins
5 Minute Circuit
10 Upright Rows
10 Power Cleans
5 Jumping Negative Pull Ups or 10 Ring Rows
25 DU

Strength: 14 Mins
8 Minute “Pacing” EMOM:
Odd: 4 Cleans @78% – Perform 1 Rep Roughly Every 15 Seconds (No Tn’G)
Even: :45 C2B or Hardest Variation *aim for same # every round

Mobility: 8 Mins 
90 Seconds / Side Trap Smash
90 Seconds / Side Lat Smash
1 Min / Side Calf Stretch

Metcon: 15 Mins
2 Min AMRAP
Clean & Jerks (75%)
3 Min Rest
Then: 10 Min AMRAP
35 DU
10 Hang Power Cleans (95/65)
10 Push Press (95/65)

Elite Competition Class

“Layup” 
15-10-5:
Toes to Bar
Wallballs (30/20)
Hang Power Snatches (95/65)

Into…

100′ Double Overhead Kettlebell Lunge (53’s/35’s)

Into…

5-10-15:
Toes to Bar
Wallballs (30/20)
Hang Power Snatches (95/65)

Odd-Object Conditioning
On the 4:00 x 5 Rounds:
350 Meter Air Runner/Trueform Run
50′ Yoke Carry

Row Conditioning
On the 0:00 – 60/40 Calorie Row
On the 4:00 – 40/30 Calorie Row
On the 7:00 – 40/30 Calorie Row
On the 10:00 – 20/15 Calorie Row
On the 11:00 – 20/15 Calorie Row
On the 12:00 – 20/15 Calorie Row

Midline
Accumulate 2:00 in an L-Sit
Accumulate 3:00 in a Weighted Hip Extension (25/15)
Accumulate 4:00 in a D-Ball Hold (150/100)

Athletes Can Break Up Time Totals However They See Fit.

Performance Power Train

Tuesday, January 22nd, 2019
Preflight: block pulls, some nasty tempo squats and a sweet burn of cal row and box jumps

JetFuel:
Row 500
10 step ups
10 box jumps
Find max height single leg box jump. 3 step start is allowed.
-Mash

Major Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Deadlift block pulls
Max 4
1xamrap @90%
**4inch blocks

GainCity:
BB Rdls, heavy
3×5

Tempo Goblet squat
3×1 min
*each rep 6 seconds down, 6 seconds up. So 6 reps each set.

AfterBurner (optional):
25-20-15-10-5
Cal Row
Box Jumps