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Freedom WOD Classes

Warm Up: 5 Mins
5 Min Circuit
5 Spealer Rolls
10 Russian KB Swings
100 M Run (back door to front door)

Mobility: 8 mins
2 min /side Lat Smash
2 min /side Banded Tricep or Lat Stretch

Strength: 10.5 Mins
De-load Week
Every 90 Sec for 7 Sets
3 Position Clean Complex @ 45-50%
Squat Clean
Hang Squat Clean
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
400m Run
21 Hang Power Cleans 135/95
400m Run
15 Power Cleans 135/95
400m Run
9 Squat Cleans 135/95

Elite Competition Class

Active Recovery Day

Performance Power Training

Thursday, May 30th, 2019
Jet Fuel: 
In partners, 3x:
1 partner holds handstand while other partner does 10 pushups.
Then, “I go, you go” burpees for 1 minute.
-then
Mash

Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Push Jerk
2rm

GainCity: 
3×10
Shoulder Press
4x
20 T-Bar Rows
20 Reverse Delt Raises (insert Video)
BicepsXjacked
TricepsXtan

Afterburner:
21-18-15-12-9-6-3
Ring Pushup
*15 Situps Between Rounds, finish with situps.