Happy Veterans Day and thank you to everyone that has served
Happy 60th Birthday to Fred Porter!
Fred is one of the biggest individual supporters of our Vets4Life program. As he donates to Vets4Life through his Real Estate business. So if you are looking to buy or sale a home contact Fred!
Porter Real Estate will donate $1,000 to Vets4Life when the buyers or sellers mention this promotion. Porter Real Estate must participate in the transaction representing either the buyer or the seller and receive a commission greater than $2,000 . If the commission is less than $2,000 Porter Real Estate will donate 40% of their commission to Vets4Life.
UPDATE: this program has been so successful that we are going to continue it indefinitely!! So, give us a call today and help support this great organization!!
for more info on the Vets4Life (soon to be Health4Heros program) please check out: https://porterrestate.com/promotions/
Freedom WOD Classes
Warm Up: 5 Mins
200 M Run
5 Dragon Flags or 10 Anchor Point T-2B
7 Power Cleans
7 Thrusters
5 Burpees
200 M Run
Strength: 8 Mins
Tabata 20/10 (4 rounds = 8 min)
V-Ups or Tuck Ups
Hip Circles Clockwise
Reverse Crunch
Hip Circles Counter Clockwise
Home WOD: 17 Min
“Fred Porter” Happy 60th BDAY!
6 Min Emom
10 Burpees every min on the min starting with 0:00
Then
11 minute AMRAP:
11 Hang Power Cleans 95/65
11 Wall Balls 20/14
20 Russian KB Swings 53/35
20 Sit Ups
starting at min 0:00 perform 10 burpees every min on the min. Then at min 6:00 start your 11 min AMRAP.
Metcon: 17 Min
“Fred Porter” Happy 60th BDAY!
6 Min Emom
10 Burpees every min on the min starting with 0:00
Then
11 minute AMRAP:
11 Hang Power Cleans 95/65
11 Wall Balls 20/14
20 Russian KB Swings 53/35
20 Sit Ups
starting at min 0:00 perform 10 burpees every min on the min. Then at min 6:00 start your 11 min AMRAP.
Elite Competition Class
TBA
Brother Bro’s Barbell Club
Wednesday (Session Two)
Suggested Warm-Up
3 minutes of Cardio (Run, Bike, Row, etc)
3 Rounds:
10 Air Squats + 20 Meter Bear Crawl + 10 Lunges
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
3 Power Snatch, 3 Power Cleans
3 Power Cleans, 3 Power Jerks
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 8 minutes (8 sets):
Power Snatch x 1 rep @ 75% of 1-RM Power Snatch
B.
Every minute, on the minute, for 8 minutes (8 sets):
Power Clean + Power Jerk x 1 rep @ 75% of 1-RM Power Clean & Power Jerk
C.
In 17 minutes, establish a 7-RM Front Squat
D.
Every 2 minutes, for 8 minutes (4 sets):
Push Press x 5 reps @ 75% of 1-RM Push Press
E.
Every 3 minutes, for 9 minutes (3 sets):
Barbell Lunges x 8 reps each leg
Performance Power Training
Wednesday, NOV 11th, 2020
Active Rest Day
4x
Row 5mins
Plank 1min
-then…STRETCH!
-OR-
Humpday Pumpday
20 down to 2 calorie bike (decrease by 2 cals each round)
40 down to 4 walking lunge (decrease by 4 each round)
**5 Bench Press AHAP after every round of bike**
