Are you ready for 31 Days of Halloween?

Freedom WOD Classes

Warm up: 8 mins
3 Rounds
200 M Row
8 Push Ups with 3-5 Second negative down phase
15 Hollow Rocks

Strength: 15 mins
Bench Press 10 min
4 Rep Max (no more than 3 attempts)
Then:
5 Min Emom
15/12 Cal Row

Mobility: 6 mins
90 sec / side Lat Smash
90 sec / side Chest Smash

Metcon: 10 Min Cap
50 Double Unders or 100 Single Unders
30 Russian KB Swings 70/53
30 Sit ups
50 Double Unders
20 Russian KB Swings 70/53
20 Sit ups
50 Double Unders
10 Russian KB Swings 70/53
10 Sit ups
50 Double Unders

Note: All sets must be completed unbroken

Elite Competition Class

Clean Positioning
Alternating On the Minute x 10 (5 Rounds):
Minute 1: 2 Pausing Deficit Clean Pulls (3″ Riser)
Minute 2: 50′ Handstand Walk Obstacle Course

Power Clean
On the 1:30 x 6 Sets:
1 Clean Pull
1 Power Clean
1 Low Hang Power Clean

Conditioning
“Ecod”
3 x AMRAP 4, resting 4:00 between:
15 Burpee Box Jump Overs (24″/20″)
21 Power Cleans
27/21 Calorie Row

Round 1: 155/105
Round 2: 135/95
Round 3: 115/85

Kilos:
Round 1: 70/48
Round 2: 61/43
Round 3: 52/38

Performance Power Training

Tuesday, October 1st ME LOWER:
Jet Fuel:
500m row, or 20 cal assault bike -then
Set up an agility course with cones. Have people shuttle through using change of direction. Make them side shuffle, back pedal and jump at certain points or intervals. To add flare, have some dodgeballs on hand and try and get them to catch the balls while trying to execute the course.
*Mash Lower body

Major Lift: Red: Squat
Wht/Blu: Deficit Sumo Deadlift (2’)
Max 6
1xAMRAP @80%

GainCity:
3x
8 Snatch Grip Deadlift
:30 Weighted Plank AHAP (place weight on your back)
Hip Circle walk all a live-long day

Afterburner:
Running Clock:
400m Sprint!
10 Goblet Squats AHAP
200m Sprint!
20 Goblet Squats AHAP
100m Sprint!
40 Goblet Squats AHAP