Day 3 of 30.. Y’all are proving that nothing can stop the CFDNR family. We love seeing the social media posts of all the hard work and sweat being putting in. Keep your eyes open as we are looking to do some park workouts next week. We can’t be stopped, We won’t be stopped!

“The future’s not set. There’s no fate but what we make for ourselves.”
– Sarah Connor, Terminator 2 Judgment Day

Freedom WOD Classes

Warm Up: 8 Mins
2 Rounds
10 m High Knees or 30 sec in place
10 m Butt Kicks or 30 sec in place
10 Squat Tuck Jumps
Then
1 Min /leg Samson Stretch

Mobility:
90 sec /side Calf Smash or stretch
90 sec /side Tricep Smash or stretch

Home Strength:
8 Round Tabata
Bicep Curls
Tricep Extensions

Home WOD: 18 Min Cap
18 min partner AMRAP:
4 Pack Deadlift (Light to Mildly heavy)
8 Pack Thrusters (Light to Mildly heavy)
12 Anchor Point T-2-B

This can be done with a partner or solo.
If you are going solo, make sure you rest after each round the same amount of time it took you to get the round done. e.g. if it takes you :45 secs to perform 4 deadlifts, 8 thruster and 12 anchor point t-2-b then you will rest for :45 secs. As you get tired and it takes you longer to get through a round then you rest time will increase as well.

The stimulus for todays workout is a Light to Mildly heavy sprint. You are looking to get a round done in the 60 sec range give or take.

Substitutions pending of what equipment you have available:
Weighted backpack or duffle bag
Dumbbells single or double
KettleBells single or double
Barbells

Strength:
5 Min EMOM
Min 1: 6 Muscle Ups or 10 C-2-B Pull Ups
Min 2: 6 Muscle Ups or 10 C-2-B Pull Ups
Min 3-5: 5 Muscle Ups or 8 C-2-B Pull Ups

Metcon: 18 Min Cap
18 min partner AMRAP:
4 Deadlift 95/65
8 Thrusters 95/55  or Wall Balls 20/14
12 Anchor Point T-2-B or Hanging K-2-E

This can be done with a partner or solo.
If you are going solo, make sure you rest after each round the same amount of time it took you to get the round done. e.g. if it takes you :45 secs to perform 4 deadlifts, 8 thruster and 12 anchor point t-2-b then you will rest for :45 secs. As you get tired and it takes you longer to get through a round then you rest time will increase as well.

Elite Competition Class

OPTIONAL ACTIVE RECOVERY

On the Minute x 20 (5 Sets of Each):
Minute 1: 15/12 Calorie Row
Minute 2: 10 Burpees
Minute 3: 20 Air Squats
Minute 4: 40 Second Hollow Hold

STIMULUS
GENERAL
This Optional Active Recovery piece is not for time, rather the aim is to just move around and break a sweat
Choose rep schemes for each minute that you can complete in around 45-50 seconds
There is no rest between rounds

Performance Power Training

Thursday, March 19th, 2020

Jet Fuel: 
2x
12 (each) Inverted KB Piston Press https://youtu.be/aVy184Vy4n0
-Tempo 3-0-3-0
20 Reverse Flyes (5 or 10lb plates NOT dbs)
-then
5 min running clock:
Assault bike 5 cals
10 seconds Handstand hold or wallwalk hold
Switch back n forth.

Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Shoulder Press
Max 5
2×5 @90%
1xAMAP @70%

GainCity:
3xSuperset:
5 Weighted Pullups
Max Reps Dips
–
3×21’s
DB Skull Crusher
(7 reps start to mid range of motion, 7 reps mid to finish r.o.m., 7 reps full r.o.m.)
–
3×12 Tbar Rows https://youtu.be/jpfP2aaXO28
-Video shows how to use a towel or strap if you dont have a tbar

Afterburner:
10 min EMOM:
20 cal assault bike
20 pushups
*Alternate minutes. Scale as needed