Throw Back Thursday of Coach Jake Smith’s send off workout. What a great group of athletes!
Freedom WOD Classes
Warm Up: 5 Mins
250 row or 250 Ski Erg or .7 bike
then
2 Rounds
5 DL
5 Low Hang High Pulls
5 Power Clean
Mobility: 10 mins
60 Sec / side Partner Calf Smash
90 Sec /side Lats Smash
Strength: 15 Mins
Loading Week
Clean
5×5 @ 75-80%
Metcon : 12 min
12 AMRAP Ladder
Lateral Burpees Over Bar
Power Cleans 135/95
1 Lateral Burpee Over Bar, 1 Power Clean…. 2 Lateral Burpee Over Bar, 2 Power Cleans…. 3 Lateral Burpee Over Bar, 3 Power Cleans…. and so on until 13 mins expires.
Elite Competition Class
Rest Day
Performance Power Training
Thursday, April 11th, 2019
Jet Fuel:
-Partners:
2x Pushup Leapfrog down the gym floor and back
*Partners hold a plank next to each other. One partner does a pushup then jumps over their partner and holds a plank. Next partner goes, and so on.
-20 Band Pull aparts
-20 Banded internal/external shoulder pulls
Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Bench vs Bands
Max 1
-then
Slingshot Max reps at 4 weight (Still vs bands)
*Compare to max 2 February 21st
GainCity:
-4×4+5 Floor Press Heavy
(working floor press for a full month)
-4x 1minute Bandy rows
-4×15
Barbell Curls AHAP
Barbell Skull Crushers AHAP
Afterburner: (optional)
AFAP:
75 Knees 2 Elbows
**Every break, 50 Double Unders
*Scale Knees to Elbows to knee raise, then laying toes 2 pole
*Scale DU to 50 Singles or :50 of DU attempts