“Still Holding!”
Freedom WOD Classes
Warm Up: 3 Mins
30 Banded Pull Aparts
10 Negative Push Ups (3 sec down)
30 Banded Pull Aparts
Gynastics Skills: 12 Mins
Ring Support
Iron Cross Progressions – Video (ring support must be stable) Or Skin the Cats
Core: 6 Mins – 3 Round Rotating Tabata :45/:15
Barbell Floor Sweeps
V-Ups / Sit Ups
Metcon : 22 Min Cap
1 Mile Run
50 Sit Ups
40 Push Ups
30 Pull Ups
20 Strict Dips
10 Wall Walks
Elite Competition Class
Gymnastic Focus Work
Not for Time:
1:00 Light Bike + 1-3 Strict Ring Muscle-Ups
1:00 Light Bike + 2-4 Strict Ring Muscle-Ups
1:00 Light Bike + 3-5 Strict Ring Muscle-Ups
1:00 Light Bike + 4-6 Strict Ring Muscle-Ups
1:00 Light Bike + 5-7 Strict Ring Muscle-Ups
Power Clean
5 Sets of the Complex:
1 Hang Clean Pull
1 Hang Power Clean
1 Clean Pull
1 Power Clean
Conditioning
“Nowhere Fast”
For Time, with a 9:00 Time Cap:
50 Power Cleans
*On the Minute – 2 Bar Muscle-Ups
Barbell – 185/135 lb, 61/43 kg
Midline Conditioning
27-24-21-18:
Ski Erg Calories
GHD Sit-Ups
Performance Power Training
Tuesday, July 23rd ME LOWER:
Jet Fuel:
5 Min Running Clock:
5 Russian KB Swings
10 Ring Rows
5 Tuck Jumps
-stretch
Lunge Stretch
Foam roll your back
Major Lift: Red: Squat
Wht/Blu: Deadlift block pulls (bar just below kneecaps)
Max 5
2×5 @90%
GainCity:
-Bandy Belt Squats https://youtu.be/gUew3BGZcPQ
3×20
-Weighted Stepups (all reps on one leg, then switch)
3×8 (each)
*Hold DB under your chin
-Hip Thrusts
3×20 heavy
Afterburner:
10 Rounds Each For Time: (15mins)
2 ManMaker (DB pushup, row lt, pushup, row rt, cluster)
3 Burpee Box Jump Over
10yd SPRINT
*Rest 30 Seconds between rounds
