Welcome to the first full week after the holidays and Day 1 of Coach Bryan’s program!
We are also 8 weeks from the CF Open. More information to come on the opens shortly
Freedom WOD Classes
Warm Up: 7 Mins
500 M Row
15 Banded Air Squats
10 Scap Pull Ups
10 Kip Swings
1:00 HS Hold or Plank
Strength: 12 Mins
8 Min EMOM
1. 10-15 HEAVY Wallballs *try to do about #5 heavier than your normal
2. 10-15 T2B
*if #5 heavier is still to easy for Wallballs then increase reps. Keep :45 cap per movement
Metcon: 22 Min Cap
6 Rounds For Time:
25/20 Cal Ski OR Row
10 C2B Pull Ups
4 Wall Walks
*Mandatory 2:00 rest after round 3. 22:00 cap for full workout so try to keep first 3 rounds to 10:00 or under
Functional Bodybuilding Class
Choose ONE from…
1) 20 Mins on Step Machine
2) 20 Mins on Elliptical
3) 20 Mins on Bike
PSD Dive Team:
Warm Up: 10 Mins
500 M Row
2 Rounds:
5 Spealer Rolls
5 Inchworms
8 Jefferson Curls
8 Deadlifts
15 Air Squats
Strength: 5 mins
4 Rounds = 5mins
20 Sec Reverse Crunch
20 Sec Heel Taps
20 Sec Hollow Rocks
20 Sec Rest
Partner Metcon: 20 Min Cap
As a team complete 150 Burpees for time
2:30 AMRAP
Athlete 1 performs:
10 Wallballs
10 Deadlifts 65
10 Hang Power Cleans 65
Then Athlete 2 performs as many burpees as possible until 2:30.
:30 Rest, then partners switch stations
*Continue until your team completes 150 burpees OR hits the cap.
