Freedom WOD Classes

Warm up: 5 mins
Plate Warm Up

Strength: 15 mins
Bench Press
6 Rep Max
6 Reps @ 85% 6RM
6 Reps @ 80% 6RM

Mobility: 8 mins
60 sec /side Partner Hamstring Smash
60 sec /side Partner Calf Smash

Metcon: 15 min cap
“f.IT”
For Time:
100 Medicine Ball Cleans
*5 Box Jumps on the minute

Elite Competition Class

Lactic Threshold Conditioning
On the 3:00 x 5 Rounds:
9 Burpee Box Jump Overs (24″/20″)
12/9 Calorie Bike

Push Jerk
On the 2:00 x 5 Sets:
3 Push Jerks

Barbell taken from the rack.
Aim is to build to a moderate load, but not a heavy.

Conditioning
“Bruiser”
3 Rounds:
60 Double-Unders
30 Air Squats
10 Push Jerks (205/145)

Kilos: 93/65

Swim Conditioning
2 Rounds:
50m Swim, Rest 1:00
50m Swim, Rest 1:00
50m Swim, Rest 1:00
150m Swim, Rest 3:00

Performance Power Training

Tuesday, October 29th, 2019

Jet Fuel:
Fighter Warmup
-then
COD (Change of Direction Drills)
https://youtu.be/yh7AUEckQdU

In our warmup today we’re working change of direction drills. These drills are meant to help reinforce good athletic position when having to make quick decisions. Keep people with neutral heads positions, hips low, fast hands/arms and feet forward. Focusing on these things will make people less likely to do moronic things like tear a tendon for no good reason.

Major Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Deficit Sumo Deadlift (2’)
**Be sure to not make your deficit larger than 2”. Sumo from a deficit can be done, but much more than 2” messes up the levers and is counter-productive. **
Max 4
1xAMRAP @80%
**Compare to max 6, October 1st.**

GainCIty:
4x
12 DB Stepups
12 Pistol (each) (one legged squat)
**Scale to holding a post, but make sure to maintain proper squat position, i.e. dont fall backwards. Keep your balance. Then scale to sitting on a low target**
Hip Circle Party

Afterburner:
10 Rounds:
10 seconds Max distance broad jumps
50m Sprint
*1min rest between rounds