Freedom WOD Classes

Warm up: 5 mins
200 m Row
3 Rounds
5 /leg Single Leg KB RDL
8 Inch Warms With a 3-5 Sec Negative push up
200 m Row

Strength: 15 mins
Bench Press
8 Rep Max
8 Reps @ 80% 8RM
8 Reps @ 75% 8RM

Mobility: 4 mins
2 min / side Hamstring Smash

Metcon: 18 min cap
“Night of the Living Deadlift”
10 Deadlift 225/155 (Scaled 155/105)
8 Box Jumps 24/20
9 Deadlift
8 Box Jumps
8 Deadlift
8 Box Jumps
7 Deadlift
8 Box Jumps
6 Deadlift
8 Box Jumps
5 Deadlift
8 Box Jumps
4 Deadlift
8 Box Jumps
3 Deadlift
8 Box Jumps
2 Deadlift
8 Box Jumps
1 Deadlift
8 Box Jumps

Elite Competition Class

Conditioning
“Mayday”

On the 0:00… “Mayday” Part #1
50/35 Calorie Ski Erg
200′ Handstand Walk
50/35 Calorie Ski Erg

On the 15:00…. “Mayday” Part #2
21 Deadlifts (225/155), 9 Strict Deficit HSPU (7″/5″)
15 Deadlifts (295/205), 15 Strict Deficit HSPU (4.5/3″)
9 Deadlifts (365/255), 21 Strict HSPU

On the 35:00… “Mayday” Part #3
5 Rounds:
200 M Run, 6 Hang Power Cleans (185/135)
12/9 Calorie Assault Bike, 6 Push Jerks (185/135)

Three separate scores for entry, with our score being the sum total time. An “every second counts” workout.

Performance Power Training

Tuesday, October 22nd ME LOWER:

Jet Fuel:
3 min AMRAP:
3 Air Squat
2 Lunges
1 Burpee
*Mash lower body

Major Lift: Red: Squat
Wht/Blu: Squat
MAX 1
1xAMRAP @70%
**Suggested warmup: work up to between 65-75%ish performing no more than 3 reps. Then hit the 2 rep. If there is still room, add weight and hit one more set of heavy 2. No more after that.**
**Compare to Max 2, September 24th**

GainCity:
3x
-1 min. banded marches https://youtu.be/kkutsbzzorQ-100m Hip Circle Sled Drag
-12 DB RDL

Afterburner:
7min EMOM:
10 Cal Bike
2 Hang Clean + max rep Front Squats +10lbs from last week

**Only work up to 40 seconds of every minute. If people have not failed their squats by 40 seconds in, they just stop there. If 10 cals on the bike takes longer than 25 seconds, scale the cals down to 7 or even 5 if needed.