Don’t forget to submit your scores for all 3 Support Your Local Box workouts by Friday.

Freedom WOD Classes

Warm Up: 8 Mins
Plate warm up
30 Sec of Plate Jumps
30 Sec of Plate Squats
30 Sec of Push Press
30 Sec of RDL

Home Strength:
Alternating Tabata 20/10
Bicep Curls
Rows
Tricep Extension

Home WOD: 16 min
5,000/3,750 pounds

The goal is to lift 5,000/3,500 lbs, as fast as possible
by way of Thrusters only

*You can use any weight on the lifts and it can be done in any amount of rounds. But once you choose a weight stick with it.
*The goal is to lift 5,000/3,500 pounds

Strength:
5 Min EMOM
Min 1: 7 Muscle Ups or 11 C-2-B Pull Ups
Min 2: 7 Muscle Ups or 11 C-2-B Pull Ups
Min 3: 6 Muscle Ups or 10 C-2-B Pull Ups
Min 4: 6 Muscle Ups or 10 C-2-B Pull Ups
Min 5: 6 Muscle Ups or 10 C-2-B Pull Ups

Metcon: 
5,000/3,750 pounds

The goal is to lift 5,000/3,500 lbs, as fast as possible
by way of Thrusters only

*You can use any weight on the lifts and it can be done in any amount of rounds. But once you choose a weight stick with it.
*The goal is to lift 5,000/3,500 pounds

Elite Competition Class

Optional Active Recovery
5 Rounds:
1 Minute Bike
1 Minute Reverse Lunges
1 Minute Row
1 Minute Kettlebell Swings (53/35)
1 Minute Rest

Performance Power Training

Thursday, April 23rd, 2020

Jet Fuel: 3 Sets:
3 Wallwalks + 6 shoulder taps (perform a wallwalk and perform 3 shoulder taps each. Repeat)
10 Cal Bike

Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Board Press
Max 5, 2 board
AMRAP @80% w/ 2 board
AMRAP @80% w/ 3 board

GainCity: 
-4×12
Rear Delt Flyes (by the way nerds, this is correct spelling, it’s a different kind of fly)
BB Upright rows heavy
-4×15
Seated Alternating curls
DB Skull Crusher

Afterburner: 
10 min EMOM:
5 Pullups
Max Reps DB Push Press
*In the Same minute
*Get 15 seconds rest
*Start strict, then go to kipping
*Lower the number of reps if needed