Category Archives: UPDATES

WOD “Elsa and Anna” Freedom (RX’d) 10 rounds 16/13 Calorie Row 8 Burpee Over Rower ACCESSORY Goblet Squat: 1 and a Half Reps Russian Kettlebell Swing 4 sets: 10 reps *Rest 1:00-1:30 b/t sets   MOBILITY 1 min foot smash w/ lacrosse ball (each side) 1 min calf stretch against wall (each side) 1 min […]

WOD “FRAN” Freedom (RX’d) 21-15-9 Thrusters (95/65) Pull-ups MOBILITY 1 min couch stretch (each side) 1 min Bicep Wall Stretch 1 min Seal Pose

STRENGTH 3 Push Jerk x 5 sets WOD “Kristoff and Sven” Freedom (RX’d) 16:00 Amrap 16 Alternating Dumbbell Snatch (50/35) 16 GHD’s (Or Stick Sit ups) 16 Box Jump Overs (20) MOBILITY 1:00 Barbell Quad Smash (each side) 1:00 Couch Stretch (each side) 1:00 Trap Smash (each side)

WOD NOAH’S ARK Freedom (RX’d) Teams of 2 (1:1) 50-40-30-20-10 Calorie Assault Bike* *40-32-24-16-8 Women’s Calories ACCESSORY Double DB Prone Row Lying DB Hamstring Curl 4 sets: 10 reps *Rest 1:00-1:30 b/t sets MOBILITY 1 min Calf Smash (each) 1 min Foam roll Hamstrings 1 min Barbell quad smash (each side)

STRENGTH 10 minutes to establish a 1RM Snatch 10 minutes to establish a 1RM Clean and Jerk WOD “WALKING ON WATER” 11.1/14.1 10:00 Amrap 30 Double Unders 15 Power Snatch (75/55) MOBILITY 1 min seal pose 1 min bicep stretch on wall 1 min tricep lacrosse ball smash (each side

WOD “The Final Countdown” 3 Rounds 30 Wall Balls (20/14) 60 Double Unders 30 Toes to Bar 60 Double Unders ACCESSORY Hamstring Ring Curls 4 sets: 10 reps *Rest 1:30-2:00 b/t sets Seated Double DB Shoulder Press 4 sets: 10 reps *Rest 1:00-1:30 b/t sets   MOBILITY 1:00 Barbell Quad Smash (each side) 1:00 Couch […]

STRENGTH PREP Snatch: 5×1 Perform 5 singles within 60-75% of 1RM Snatch Set 1: 60% Set 2: 65% Set 3: 72.5% Set 4: 72.5% Set 5: 75% *Percentages based on squat snatch Clean and Jerk: 5×1 Perform 5 singles within 60-75% of 1RM Clean and Jerk Set 1: 60% Set 2: 65% Set 3: 67.5% […]

WOD “Midnight Kiss” Freedom (RX’d) 3:00 Max Calorie Assault Bike -3:00 rest- 3:00 Max 25ft Shuttle Run -3:00 rest- 3:00 Max Calorie Assault Bike MOBILITY 1 min foot smash w/ lacrosse ball (each side) 1 min calf stretch against wall (each side) 1 min foam roll upper back

STRENGTH PREP  1 Snatch Push Press + 1 Overhead Squat: Set 1: 67.5% Set 2: 77.5% Set 3: 82.5% Set 4: 92.5% Set 5: 100% WOD  “Time Square Ball Drop” 5-10-15-20-15-10-5 Pull-ups GHD’s (Or Stick Sit Ups) *2 Wall Walks after each round MOBILITY 1 min couch stretch (each side) 1 min Bicep Wall Stretch […]

STRENGTH PREP 1 Power Clean + 1 Below the Knee Power Clean + 1 Hang Power Clean Set 1: 60% Set 2: 65% Set 3: 70% Set 4: 75% Set 5: 80% WOD  “Black Eyed Peas & Collard Greens” 10 Rounds 7 Dumbbell Deadlifts (50s/35s) 7 Dumbbell Front Squats (50s/35s) 7 Dumbbell Shoulder to Overhead […]