Our LGBT Pride WOD is set for June 29th. Look for more details in the next few day cause
You won’t want to miss this!
Freedom WOD Classes
Warm Up: 5 Mins
5 Min Circuit
10 Double Unders
10 Russian KB Swings
200 M Run, Row, Bike, or Ski Erg
Mobility: 8 mins
2 min /side Lat Smash
2 min /side Banded Tricep or Lat Stretch
Strength: 10 Mins
De-load Week
10 Min EMOM
Clean Complex @ 45-50%
Clean Lift Off 2 Sec pause at the knees
Hang High Pull
High Hang Squat Clean
All three movements = 1 rep. Perform 1 Rep EMOM for 10 mins. The gaol is to work on bar position as well as speed under the bar.
Metcon : 15 min cap
100 Double Unders
21 Power Cleans 115/75
100 Double Unders
15 Power Cleans 115/75
100 Double Unders
9 Power Cleans 115/75
Elite Competition Class
Active Recovery Day
Performance Power Training
Thursday, May 2nd, 2019
Jet Fuel:
Assault Bike 2 minutes
-then
Max Calories assault bike in 30 seconds or 20 calories, whichever comes first.
-then
2x
10 Pushups
10 Pullups
10 KB Inverted Piston Press https://youtu.be/aVy184Vy4n0
Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Pause Spoto Press
Max 3
1xAMRAP@80%
1xAMRAP@70%
**1 Count Pause on each rep**
**Spoto Press the bar is intentionally left a few inches above the chest (it does not touch)**
GainCity:
**During GainCity today, every 3minutes, 5 pullups must be performed**
Seated DB Shoulder Press
3×10
Bandy Lat pull down *Attach a band overhead, but close enough to the floor so you can sit and reach the band. Grip the band like a pullup and perform Lat pull downs for 1 min
3x1min
DB Lat Raises/Front Raises
5×10 (each)
Bandy Curls/Pushdowns
100 each
Afterburner: (optional)
OTM:
20-15-10-5
Cal Sprint Assault Bike
**First minute, 20 cals, next minute, 15 cals, next 10 cals, finish with 5 cal sprint**
**Use the calorie count achieved in the warmup as the starting number if 20 was not achieved. The use that number to make 4 sets by splitting the difference 4 times to make four sets of cals**
