5/15/18

Image may contain: text

Lets start getting those teams put together! Last year we had 20 total teams sign up, I bet we can best that..

Freedom WOD Class

Warm Up: 6-8 mins
2 Rounds
200 M Run
5 Snatch Grip RDL
5 Snatch High Pulls
5 Muscle Snatch
10 Hollow Body Kipping Swings

Strength: 5 Mins
Add one rep to last weeks number
5 Min T-2-B EMOM

Mobility: 10 mins
90 Sec /side Partner Tricep Smash
3 mins /side Lax Ball Hips (back, side, and front)

Metcon: 10 Min Cap
10 Min AMRAP Ladder
2 Alternating DB Snatch 50/35
2 Box Jumps 24/20
4 Alternating DB Snatch 50/35
4 Box Jump 24/20
6 Alternating DB Snatch 50/35
6 Box Jump 24/20

…and so on, adding 2 reps each round.

Post Score on white board.

Elite Competition Class

1. HS Walk 
3 Rounds For Time:
400 Meter Run
50′ Handstand Walk
Rest 2 minutes between rounds.

2. Conditioning
For Time:
21-15-9
Sand Bag Cleans (150/100)
Deficit Kipping Handstand Push-ups (6″/4.5)

3. Conditioning
For Time:
50/35 Calorie Row
50 Alternating Kettlebell Box Step Ups 53/35
100′ Double Kettlebell Overhead Walking Lunge 53/35

4. Midline
3 Rounds Not for Time:
1 Mile Assault Bike
30 GHD Sit-Ups

Performance Power Training

Tuesday, May, 15th, 2018

(Pre-Flight and Jet Fuel 15 minutes)
Pre-Flight: Sprints today so the afterburner is first. Then we’ve got some volume squats, and a bunch of bandy accessory work.

Jet Fuel: Afterburner is part of Jet Fuel Today (perform Afterburner 1st)
400m Run
Samson Stretch
Spiderman+Reach
3x
20 seconds plate jumps
40yd accelerated jog *Start jogging and accelerate to sprint
-then

AFTERBURNER: (15 minutes)
10x
4 max extension box jumps
1 box jump over
2 hurdles
20yd Sprint
*Rest is walk back time

Major, Lift: Red: Squat(20 minutes)
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Squat
8rm Beltless
-then
2×20 @70%
*Your pain brings me great joy

GainCity:(10 minutes)
3×15 Bandy
-Lateral leg raises (each)
-Donkey Kicks (each)
-Leg extension