7/10/18

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Bring a friend day is approaching quickly. Saturday July 28th from 10-12 we will host a free workout for all beginners then everyone is welcome to join us at City Park for a BBQ and Game Day!

Freedom WOD Class

Warm Up: 6 Mins
2 Rounds
12 PVC Supine Chest to Bars (click link)
8 Burpees
Then Quick Plate Warm Up

Strength: 15 Mins

3 Rounds Not For Time
8 / Side Alternating curls w/ constant tension (click link)
10 Reverse Grip Bent Over Barbell Rows (click link)
12 Ring Rows
Rest 1 Min between each movement

Metcon: 14 Min Cap
Complete all of the following for time:
12-9-6
C2B Pull Ups
Burpees
Push Press (95/65)

Then Immediately Into: 12-9-6
Pull Ups
Burpees
Push Press (75/55)

Elite Competition Class

1. Conditioning
3 Rounds For Time:
500 Meter Air Runner
21 Power Cleans (115/80)
12 Bar Muscle-ups

Rest 15 Minutes

2. Conditioning
For Time:
Buy In: 75/50 Calorie Row
Then, 3 Rounds:
100 Double Unders
30 GHD Sit-Ups
10 Sandbag Cleans

Rest 15 Minutes

3. Conditioning
For Time:
27-21-15-9
Calorie Bike
Toes to Bar

Performance Power Train

Tuesday, July 10th, 2018
Jet Fuel: Every :30 x 8
MB Overhead toss + (1) up/down + 10m broad jump + 10m back pedal https://youtu.be/99Iy9DozFNs
-mash

Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Deficit Deadlift (-3inches)
Max 6
1xMax Reps @70%

GainCity:
Secondary BB movement:
-Anderson Front Squat Holds https://youtu.be/XJxaXlboZdI
4x:10 Heavy (i.e. have a spiritual experience)
-Single leg Squats *video shows scaling options https://youtu.be/AjpY0xcFp8I
3×8 (each)
-Reverse hypers *video shows a scaling option if you don’t have reverse hyper machine https://youtu.be/FlMHL2FtbPg
3×20 OR
Supermans https://youtu.be/Y0S-F8RlxwE
3×15 (3 count hold at top) OR
GHRs *Video shows banded scaling option https://youtu.be/0BXRPyRjf8o
3xMax Reps

Afterburner:
Every minute x 10 rounds:
5 Power Clean
5 High Box Jumps
*Power cleans moderate load, about 1 rep every 3 seconds
*Challenge height on boxes