21+ Hooligans! We will be having a Ladies Wine and Bros & Brews night out here soon! Stay tuned for the date and details!
Freedom WOD Classes
Warm Up: 7 mins
2 Rounds:
10 Strict Knee Raise
15 Banded Y’s
25 Banded Pull Aparts
Then: 2:00 Jump Rope
Strength: 20 Mins
HSPU Complex – 2 Options
Option 1: 3 Rounds on the 3:00
Option 2: 4 Rounds on the 2:00
2 Negative Strict HSPU
4 Strict HSPU
6 Kipping HSPU
OR: 12 HSPU
Core:
3 Rounds:
:30 Left Side Plank
:30 Right Side Plank
:30 Plank
:30 Rest
Metcon: 16 Mins
4 Rounds For Time:
3 Wall Walks / 9 HSPU
16 Alt. DB Snatch (50/35)
Door to Door Double KB Farmers Carry (53’s / 35’s)
Elite Competition Class
Optional Active Recovery
21-15-9-15-21:
Calorie Assault Bike
Kettlebell Swings (53/35)
Push-ups
STIMULUS
-The goal of this Optional Active Recovery piece is simply to move around and break a sweat
-Once you finish the middle round of 9, you’ll make your way back up to 15 and 21 at each movement
-Choose a weight for the kettlebell swings that you won’t have to break more than once during any set
-Choose a push-up variation that allows you to complete at least sets of 5 during the workout
Performance Power Training
Thursday, January 30th, 2020
Pre-Flight: Everyone gets a nasty burn of Power Snatch and Pullups.
Jet Fuel: A combo of Monday and Tuesday:
Have people in a plank in rows, facing you. One your que they perform “fast hands” (simply alternate lifting each hand off the floor rapidly). Then you give a direction, either left, right, or down. On left they have to plank walk left. On right, plank walk right. On down, they perform 1 pushup. Have them go for about 20 seconds. Do it 3-4 times.
-then
40 Banded Pull aparts
Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: 3 Board Bench Press
https://youtu.be/XeScw6pghNw
Max 5
-then
2x Max Reps 5 Board Bench and 3 board weight.
GainCity: 4x
8 Single Arm DB Row
20 DB CSR’s + Max reps tricep kickouts (this will need to be light weight)
25 Bandy Curl
Max Reps Pushups
Afterburner:
10 min Running Clock:
1 min max reps strict pullups
1 min rest
5 min AMRAP:
3 Power Snatch+10lbs from last week
10 Kipping pullups
2 min rest
1 min max reps power snatch @75% of previous snatch weight
*Basically switching the order from last week and sticking kipping pullups in the amrap.
