Thursday has arrived and we’re all smiles! This guy here, and his business Porter Real Estate have donated $2500 to Vets4Life in the last 4 months with the help of some of our own Hooligans purchasing their homes from him. Way to make us proud dudes!
Freedom WOD Classes
Warm Up: 7 mins
2 Rounds:
10 Banded Pass Throughs
10 Banded OHS
10 Power Snatch
25 DU / 50 Singles
Strength: 10 Mins
3×15 on the 3:00
Strict Press (50%)
Mobility: 8 Mins
2:00 / Side Roll Posterior Shoulder
3:00 T-Spine Roll
Metcon: 10 Mins
10 Min EMOM
3 Power Snatch (135/95) + 35 DU (35 singles)
Elite Competition Class
Active Recovery – Mobility
Upper Body
1. Puppy Pose: 1 Minute
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2. Shoulder to Floor: 1 Minute Each Side
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3. Wrist Stretches: 1 Minute
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Lower Body
1. Couch Stretch: 2 Minutes Each Side
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2. Pigeon Pose: 2 Minutes Each Side
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3. Butterfly: 90 Seconds
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4. Pike: 1 Minute
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5. Straddle: 1 Minute
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6. Kneeling Split: 1 Minute
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Optional Active Recovery
AMRAP 20:
21 AbMat Sit-ups
15 Calorie Row
9 Lateral Burpees Over Rower
STIMULUS
-This Optional Active Recovery piece is not for time, rather to just move around and break a sweat
-There is no need to stand to full extension on the burpees over the rower
-Men and Women will both row 15 calories today
Performance Power Training
Thursday, February 6th, 2020
Pre-Flight: Massive pumps today. Some good ol prison sessions and unilateral and core stabilizing work.
Jet Fuel: Bike 2mins
3x
5 Pushups
5 (each side)Plank KB pass through/drags https://youtu.be/Eker_fO0bck
5 kb push press each arm
Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Max 2 Shoulder Press
3×2 @90% of 2
1xAMRAP @70%
**Compare to January 16th
GainCity:
200 rep Bicep Curl Gauntlet: *Place 5 different sets of DB’s on the floor descending in weight. Perform 20 reps at each weight. Then…go back up in weight performing another 20 reps per weight, for 200 reps total! (by no means do these reps need to be performed unbroken. Start light. It will suck as it progresses, especially because the last set will be the heaviest)
**This is the same as the tricep gauntlet, just with curls and do them standing.
3x Superset
Max reps pullups
Max reps dips
Max reps pushup
Afterburner:
3x
3min AMRAP:
3 Single arm DB Push Press
10ft overhead walk
3 Single arm DB Push Press
10ft overhead walk
3 Burpees
*1 min rest between bouts
*These are short and nasty. Get after it! You get what you give.
*Alternate arms every set.
*10ft down, 10ft back
