A day late, but happy birthday Coach Miro! We’re all hoping that you’re having a great time on your new adventures!
Freedom WOD Classes
Warm Up: 7 Mins
50 Banded Pull Aparts
10 / Side KB Bottoms Up Presses
30 Banded Victories
250 M Row (at start or end)
Strength: 12 Mins
8 Min EMOM:
Min1: 12 Unbroken Push Press (80% of Strict Press)
Min2: 10-15 Burpees
Min3: Rest
Mobility: 6 Mins
90 Seconds / Side LAX Posterior Shoulder
90 Seconds / Side LAX Scap Border
Metcon: 16 Min Cap
3 Rounds For Time:
15 HSPU
15 KBS (53/35)
400 M Run
Elite Competition Class
Competition Primer
On the Minute x 20 (4 Rounds):
Minute 1 – 5 Pausing Overhead Squats (115/80)
Minute 2 – 15/12 Calorie Row
Minute 3 – 5 Toes to Bar + 10 Alternating Dumbbell Snatches (50/35)
Minute 4 – Handstand Walk Practice
Minute 5 – 12/9 Calorie Ski Erg or Assault Bike
Performance Power Train
Tuesday, Feb 26th, 2019
Preflight: Heavy ass Box Squat, a potent lunge/broad jump combo, and a sweet squat/bike burner
JetFuel:
2x
10 Cal Bike
10 Air Squats
10 Superman (2 count hold)
–
Hip/Hamstring mobility:
Using the edges of boxes, sit on the edge so the box cuts under the middle of the hamstring, with a KB on top of the thigh. Then switch to a pigeon stretch on the box
-Mash
Major Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Box Squat
Max 1
1xAMRAP @80%
**Box height slightly above parallel**
**Compare to 3rm, January 29th
GainCity:
-Superset
4x
20 DB Walking Lunges (10 each)
10 Broad Jumps
—
-GHR https://youtu.be/0BXRPyRjf8o
3×10
**If you dont have a GHD machine, do this on the floor, band around a rig post)
AfterBurner (optional):
For Time:
10 Rounds
10 Air Squats
5 Cal Bike
**More rounds, less work per round. Meaning the reps should be faster, keeping short transitions**
