Has everyone met Rafael?! He’s new to the Hooligan nation but has been crushing the opens!
Freedom WOD Classes
Warm Up: 5 Mins
2 Rounds:
20 Banded Victories
10 Power Snatch
10 OHS
5 Strict Pull Ups / Ring Rows
Strength: 14 Mins
8 Minute “Pacing” EMOM:
Odd: 6 Snatch @ 70% – Perform 1 Rep Roughly Every 10 Seconds (No Tn’G)
Even: :45 C2B or Hardest Variation *aim for same # every round
Mobility: 8 Mins
2 Min / Side Trap Smash
2 Min / Side Lat Roll
Metcon: 12 Min Cap
5-4-3-2-1
Squat Snatch (155/105 or ~75%)
Ring MU or 2:1 Strict Pull Ups
Cash Out: 30 Alt. DB Snatch (50/35)
Elite Competition Class
Gymnastic Conditioning
Females:
15-13-11-9-7 – Assault Bike Calories
10-8-6-4-2 – Deficit Kipping HSPU
Males:
21-18-15-12-9 – Assault Bike Calories
10-8-6-4-2 – Deficit Kipping HSPU
Climb in deficit throughout. Not for score – for practice.
Conditioning
“4-Wheel Drive”
Part #1 – On the 0:00, AMRAP 4:00:
35/25 Calorie Row
35 x 10m Shuttle Sprints
Max Power Cleans (135/95)
Rest 4:00
Part #2 – On the 8:00, AMRAP 4:00:
30/21 Calorie Row
30 x 10m Shuttle Sprints
Max Power Cleans (155/105)
Rest 4:00
Part #3 – On the 16:00, AMRAP 4:00:
25/17 Calorie Row
25 x 10m Shuttle Sprints
Max Power Cleans (185/135)
Rest 4:00
Part #4 – On the 24:00, AMRAP 4:00:
20/13 Calorie Row
20 x 10m Shuttle Sprints
Max Power Cleans (205/145)
Odd-Object Conditioning
3 Rounds:
30 GHD Sit-Ups
50′ Handstand Walk
50′ Sandbag Walk (150/100)
50′ Handstand Walk
Performance Power Train
Tuesday, March 5th, 2019
Pre-Flight: Squats for Red, Sumo deads for Wht/Blu
Jet Fuel: 200m run
Cone Drills: https://youtu.be/cRowvUOWNVg Follow this sweet video of an englishman and his most excellent music.
Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Sumo Deadlift
Max 3
1xAMRAP @80%
**Compare to max 5 on February 5th**
GainCity:
Snatch Grip Deadlift
4×5
Weighted Pistols
4×12 (each) https://youtu.be/AjpY0xcFp8I
**Scale first to unweighted, then to assisted**
*A box can also be use as a scale
200 Bicycles (ab work)
https://youtu.be/SFIJlNdg6I4
Afterburner:
Double Tabata:
Max Height Jumping Squats
Shuttle Run (5,10,5)
*alternate movements, go for 8 minutes
**Shuttle run goes 5m forward, then BACK PEDAL back, 10m forward, BACK PEDAL back, 5m forward, BACK PEDAL BACK.
***If people completely lose intensity then at halfway (4 minutes), switch it to reverse tabata (10 seconds work, 20 seconds rest) so they can stay aggressive, or cut it at 4 minutes. This is NOT an endurance workout, give people adequate reset to stay explosive.
