Freedom WOD Classes
Warm up – 6 Mins
2 Rounds:
10 Power Clean & Jerks
10 V-Ups
200 M Run
Strength & Conditioning: 8 Mins
8 Min EMOM:
Odd: 8 Power Cleans (60%)
Even: 50 DU or :40 M.E
Mobility: 8 Mins
2 Min / Side Trap Smash
2 Min / Side Calf Smash
Metcon: 7 Mins
“13.4” 7 Min AMRAP Ladder
3-6-9-12….
Clean and Jerks (135/95)
TTB
Elite Competition Class
Rest Day
Performance Power Training
Thursday, August 22nd, ME UPPER:
Jet Fuel:
3x
10 Pushups
10 Pullups
10 Situps
10 Cal Row
-then
Stretch
Major Lift: Red: Shoulder Press
Wht/Blu: Shoulder Press
5×5
-then
2xMax Reps @70%
GainCity:
-2xDB Iron Cross Static Hold For max time
-3x
30 seconds each side, single arm seated bandy row
-3x
15 DB Kickbacks
20 bandy Curls
Afterburner:
12 Min EMOM:
12 DB Snatch (6 each, heavy)
12 Ring Rows (make them hard)
Max Reps Plyo-pushup https://youtu.be/2AuSChp0o_g
*Alternate stations for 4 sets at each station
*Plyo pushups are done by performing a regular pushup on the ground and popping up onto 45lb plates, returning hands to the floor and then repeating the reps.
