0:00-10:00 General Warm-up
10:00-12:00 Explanation of WOD Prep
12:00-21:00 WOD Prep
21:00-27:00 Explanation of WOD
27:00-29:00 Transition to WOD
29:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
1 Round
10/10 Leg Swings (front to back/side to side)
10/10/10 Arm Circles (forward/backward/side to side)
20-30 seconds each side Lying Hamstring Stretch
20-30 seconds each side Lying Quad Stretch
20-30 seconds each side Lying Glute Stretch
20-30 seconds each side Standing Groin Stretch
20-30 seconds each side Calf Stretch on Rig
10 Air Squats
20 Shoulder Taps
30 Flutter Kicks
—then—
2 Rounds
10 Single DB Curl to Press (5 each arm)
10 DB Goblet Squats
MANAGEMENT/FOCUS:
Full Body warm-up then some movements to prime the body for the WOD Prep
WOD Prep
3 Rounds
3 Power Clean & Jerks
10/8 Calorie Row
3 Back Squats
3 Lateral Bar Burpees
MANAGEMENT/FOCUS:
Great time to help members with technique and efficiency on all movements
Recommend a warm-up round every 3:00
Build in weight on Power Clean & Jerks and Back Squats
WOD
“Let Freedom Ring”
Partner AMRAP 26
7 Power Cleans @135/95
4 Shoulder to Overhead @135/95
17/11 Calorie Row
7 Back Squats @135/95
6 Lateral Bar Burpees
*alternate rounds with partner of the barbell movements and the Row
SCORE: Rounds + Reps
GOAL: Breath, move, enjoy your freedom
PACE: Steady Eddy or Betty…the work to rest ratio should allow you to keep moving consistently
EXECUTION:
Round 1: Partner 1 does the 7 Power Cleans and 4 S2OH, Partner 2 does the 17/11 Calorie Row, Partner 1 does the 7 Back Squats and 6 Burpees
Round 2: Partner 2 does the 7 Power Cleans and 4 S2OH, Partner 1 does the 17/11 Calorie Row, Partner 2 does the 7 Back Squats and 6 Burpees
Continue this pattern for the remainder of the 26 minutes
FOCUS/STRATEGY:
Power Cleans: Singles, breath and stay steady, good hip pop and drop
Shoulder to Overhead: finish your last Power Clean and go right into these 4 reps unbroken
Row: send it, the rest should allow you to push the pace every time on the Rower
Back Squats: chest up, good depth, slow and steady pace
Lateral Bar Burpees: breath and move, force yourself to drop, you will get back up
EQUIPMENT CONSIDERATIONS:
Any machine can be used if needed
NO BARBELL OPTION:
7 Double DB Hang Cleans
4 Double DB S2OH
7 KB Goblet Squats
BEGINNER: 75/55 or No Barbell Option
SCALED: 115/80
Rx+: 155/105
Comp: 185/125