7/12/18

Image may contain: Sydney Turner, smiling, standing, child and outdoor

Sydney will be moving on to her next adventure in Virginia on July 15th. She won’t be around the gym much before she leaves so if you see her, show some love for this radiant, strong and amazing friend of ours! (Sorry for all the bro videos attached today)

Freedom WOD Class

Warm Up: 8 Mins
2 Rounds
4 Negative Push Ups
8 / Side Single Arm DB Push Press
15 Banded Reverse Flies

Then: Banded Shoulder Stretches

Strength: 15 Mins

3 Rounds Not For Time
12 Barbell Front Shoulder Raises (click link)
10 DB Chest Press
10 DB Pullovers (click link)

Rest 1 Min between each movement

Metcon: 15 Mins
15 Min AMRAP
15 Box Jumps (24/20)
10 KBS (53/35)
5 HSPU (As many strict as possible)

Elite Competition Class

1. Alternating On the Minute x 12 (6 Rounds):
Odd – Max Strict Muscle-Ups
Even – 5-5-3-3-1-1 Power Snatches
Aim here is to hold a consistent number of strict ring muscle-ups between all six rounds. Over the course of the 6 rounds, we will be building towards an eventual heavy single on the power snatch on the fifth round.

2. Conditioning
For Time:
50 Chest to Bar Pull-Ups
400 Meter Run
21 Overhead Squats (185/135)
800 Meter Run
21 Overhead Squats (185/135)
400 Meter Run
50 Chest to Ba Pull-Ups

3. Midline Conditioning
For Time:
60-50-40-30-20: Erg Bike Calories
30-25-20-15-10: GHD Sit-Ups
If an Erg Bike is not available, complete 30-25-20-15-10 Assault.

Performance Power Train

Thursday, July 12th, 2018
Jet Fuel:
3x10yds forward and backwards
Bear Crawl
Crab walk
Spiderman
-then
Small steel plate Prehab https://youtu.be/3fN8bq9GJ5c
-int/ext rotations
-front raise/lat raise/rear delt flyes
Mash upper body

Major, Lift:
Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Board Press
Thick board
Max 1
-then
5×1 @90%
Compare to max 3 from June 21st

GainCity:
-Secondary BB movement:
Overhead hold
3x:15 @100% Strict press weight
*Meaning it will have to be push pressed up
-Single arm DB rows
4×8 (each)
-DB Curls, DB Kickbacks
3×20

Afterburner:
Every :15 x 10 rounds:
5 Pushups
2 Lat bar over burpees
*Scale pushup reps, then go to knees, then elevate
-then rest 2 minutes, then:
Superset:
1 minute Max Pushups
1 minute Max lat bar over burpees
*Superset i.e. no rest between pushups and burpees minutes