Happy Bday to Kaylee Hill 10/14 and Sheila Dye 10/15!
Freedom WOD Classes
Warm Up: 5 Mins
2 Rounds
10/side Single Leg KB DL
10 Goblet Squats
5 Spealler Rolls
Then
1 Min /side Samson Stretch
Mobility:
Perform mobility between strength sets
Strength: 12-15 Mins (De-load Week)
Deadlift 90% + 10lbs of your 1RM to calculate load
40% X 5
50% X 5
60% X 5
When you see 5+, 3+, or 1+, that means you do the max reps you can manage with
that weight, with the goal of setting a rep record in each workout.
Home WOD: 16 Min Cap
In Teams of Two Complete
16 min AMRAP
8 Deadlift 135/95
6 Front Squats
4 Burpees
Complete a full round then rest while your partner does the same, keep alternating until time expires. Only one person can work at a time. YOU MUST STAY IN YOUR OWN LANE AND USE YOUR OWN EQUIPMENT. This workout can be done solo with equal work rest time e.g. if it takes 50 secs to get through your first round rest 50 secs, then if it takes a 90 sec for your second round then rest 90 secs.
Metcon: 16 mins
In Teams of Two Complete
16 min AMRAP
8 Deadlift 135/95
6 Front Squats
4 Burpees
Complete a full round then rest while your partner does the same, keep alternating until time expires. Only one person can work at a time. YOU MUST STAY IN YOUR OWN LANE AND USE YOUR OWN EQUIPMENT. This workout can be done solo with equal work rest time e.g. if it takes 50 secs to get through your first round rest 50 secs, then if it takes a 90 sec for your second round then rest 90 secs.
Elite Competition Class
Performance Power Training
Thursday, OCT 15th, 2020
Pre-Flight: Shoulder Press, rows, db bench, and an interesting afterburner with unilateral pulling and stability work with bear crawls
Jet Fuel:
2 mins Bike
2x
10 band pull aparts
10 pushups
10m crab walk
10 bear crawl
-Mash upper body
Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Shoulder Press
Max 3
1xAMRAP @80%
1xAMRAP @70%
**Compare to Sept 24th**
GainCity:
-Upright Rows AHAP
4×15
-Incline DB Bench Press
4×10
-Hammer Curls/Tricep Kickbacks
3×20
Afterburner:
7min AMRAP:
5 Single arm Ring Row (each)
20m Bear Crawl
