Well, we never won a game… But when you have the best looking people on the field, a bad ass photographer, a bond you can’t describe and call yourself a CFDNR Hooligan, you never truly lose.
“We never gonna lay down, we ain’t goin nowhere, you can come and give a try
Our bond is our blood and thicker than water, like Hooligans never say die
Ooh ’cause Hooligans never say
Ooh ’cause Hooligans never say die”
Freedom WOD Class
Warm Up: 5 mins
2 Rounds
10 KB Swings
10 Pendaly Rows
10 Glute Bridges
2 Min per side partner calf smash
Strength: 5 Mins
Add one rep to last weeks number
5 Min Pull Ups EMOM
3-4 EMOM = 8-10 ME reps
5-6 EMOM = 12-16 ME reps
7-8 EMOM = 18-22 ME reps
9-10 EMOM = 24-28 ME reps
Metcon: 15 mins
21-15-9
Deadlift 255/180
Bar Facing Burpees
Post Score on white board.
Elite Competition Class
1. Front Squat
9 Sets of 3:
Sets 1-3: 77%
Sets 4-6: 82%
Sets 7-9: 87%
Rest 2:00 between sets.
2. Power Clean
3 Position Power Clean + Split Jerk:
Build to a Moderate Complex
3. Conditioning
3 Rounds:
800 Meter Run
21 Power Cleans (185/135)
5. Conditioning
For Time:
7 Rope Climbs
15 Parallette Handstand Push-ups
30/24 Calorie Assault Bike
15 Sandbag Cleans (150/100)
Performance Power Training
Thursday
(Pre-Flight and Jet Fuel 15 minutes)
Pre-Flight:
Chesticle gains on gains action, then a classic bodyweight burn
Jet Fuel:
1min SIngle unders
-then
3x
-25ft forward down, backwards back,
weighted bear crawl (plate on their back)
*The point of this is more about positioning than the amount of weight. They need to keep their hips and back flat and make small steps with their hands and feet. The idea is to keep the plate flat.
-10 Pushups at each end
-then
Mash upper body
Major, Lift: Red: Shoulder Press 20 mins
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Bench Press vs Chains
Max 1 (+3 chains each side)
-then
1xAMRAP @80%
1xAMRAP @70%
**Compare to 3 weeks ago
GainCity: 10 Mins
3x
15 Incline DB Bench AHAP
Max Time Handstand hold
1 min Bandy Rows
—
100 Bandy Curls
100 Bandy Pushdowns
Afterburner:15 mins
50-40-30-20-10
Double Unders
25-20-15-10-5
Pushups