Last week, Josh Treutler received a Community Service award at Cops Fighting Cancer. It’s an event where roughly 300 officers from around the state go down to Children’s Hospital in Aurora and spend time giving gifts to the children who are sick. Josh has been participating in this amazing event for the last 8 years. Out of 300 officers he was chosen for this award for his commitment to CFC every year. Congrats, and thank you for your service sir!
Freedom WOD Classes
Warm Up: 5 mins
10 Front & Lateral Kicks
1:00 Hip & Ankle Opener
8 Squat Cleans – 2 sec pause
8 Negative Push Ups
15 Cal Bike
Strength: 15 mins
Work Split Jerk Technique
5 Rounds on the 2:00 ~ 75% of 1RM Clean
Clean Complex
3 Power Cleans + 2 Front Squats + 2 Split Jerks
Mobility: 6 Mins
Chest Smash 90 Sec / Side
Roll Calfs 90 Sec / Side
Metcon: 15 Mins
In Teams of 3, 15 Min AMRAP:
60 Bench Press (135/95)
60/45 Cal Bike
200 DU / 300 Singles
Elite Competition Class
Run Conditioning
4 Rounds:
600 M @ Light Pace
500 M @ Moderate Pace
400 M @ Fast Pace
200 M @ Walking Pace
No rest between sets.
Strict Gymnastics
15-12-9:
Strict Handstand Push-ups
Strict Ring Dips
Push-ups
*After Each Round: 100′ Handstand Walk
Hang Power Snatch Technique
5 Sets:
1 Hang Snatch Pull
2 Hang Snatch High Pull
3 Hang Muscle Snatches
Hang Power Snatch
On the 1:30 x 5 Sets:
3 Hang Power Snatches
Conditioning
“Castaway”
For Time:
100 Air Squats
50/35 Calorie Row
25 Hang Power Snatches (155/105)
Performance Power Training
Tuesday, December 17th, 2019
Brief: Squats vs Chains and then a potent powerclean/box jump combo. Stimulus is heavy here. Finish with a quick bout of barbell cycling and low box jumps.
Jet Fuel: 3min fighter warmup
(people are allowed to do whatever they want to get their heart rate up for 3mins. No stretching. I.e. run,bike,row,burpee,jump rope, etc)
-then
Depth jumps
Depth jumps to vertical jumps
Depth jumps to broad jumps
The video link below shows the basic idea.
*First begin with the depth jump. In a depth jump, allow one leg forward off a box and fall to the floor starting with straight legs. Don’t jump off the box. Land ready in the universal athletic position. Train people to land solid.
*Then progress to depth jump plus vertical jump. When they land on the ground in their athletic position, they will wind up their arms, load their legs and explode into a vertical jump, arms overhead and then land in the athletic position again.
*Third, add a broad jump after the vertical jump. Immediately after they land from the vertical, they will rebound into a max distance broad jump. It is just as important here to have them land in athletic position.
https://youtu.be/KtgGjRemD-U
Major Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Squat vs Chains
Max 3
1xAmrap @80%
Dudes-3 Ladies-2
**Compare to max 5, November 19th**
GainCity:
-3x Hip Circle Sled Drag
-100 banded good morning
-100 Air Squats
Afterburner: For Time:
2 Rounds
10 Power Cleans @ 2 rep weight from last week
25 High Box Jumps (same height as last week)
-then 1 min rest to change bar weight
1min Max reps powercleans @65% of 2 rep
-Directly into
1min max reps low box jumps
*Low box should be same height as last week
