Thank you for joining last nights Hooligan Town Hall Meeting! It was amaze-balls to see all of your faces! We can’t wait to get back in the gym or on another Zoom with all of you! If you have any questions leading into Monday please don’t hesitate to reach out.
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 Cleans
Home Strength:
Alternating Tabata 20/10
Bicep Curls
Rows
Tricep Extension
Home WOD:
6 Rounds For Time:
Round 1,3,5
10 Right Arm DB/KB Hang Clean
50 M Right Arm DB/KB Overhead Walk
10 Left Arm DB/KB Hang Cleans
50 M Farmer Carry
Round 2,4,6
10 Right Arm DB/KB Hang Clean
50 M Right Arm Farmer Carry
10 Left Arm DB/KB Hang Cleans
50 M Left Arm Overhead Walk
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: 7 Muscle Ups or 11 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 Rounds
100 M Double DB Overhead Walk 50’s/35’s
20 Double DB Hang Cleans 50’s/35’s
100 M Double DB Farmer Carry 50’s/35’s
Elite Competition Class
Optional Active Recovery
EMOM – 30 Minutes
Minute 1: :45 Second Row
Minute 2: 10 Burpees
Minute 3: :45 Dumbbell Bear Crawl
Minute 4: 10 Hollow Rocks
Minute 5: :45 Second Bike Erg.
Performance Power Training
Thursday, April 30th, 2020
Jet Fuel:
1min SIngle unders
-then
3x
-25ft forward down, backwards back, https://youtu.be/aK2nH379xG0 https://youtu.be/02s3TuY6Mps
weighted bear crawl (plate on their back)
*The point of this is more about positioning than the amount of weight. Keep your hips and back flat and make small steps with your hands and feet. The idea is to keep the plate flat.
-10 Pushups at each end
-then
Mash upper body
Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Find max complex:
2 Push Press + 1 Power Jerk
-then
AMRAP pushpress @80%
AMRAP push press @70%
GainCity:
3x
15 Incline DB Bench AHAP
Max Time Handstand hold
1 min Bandy Rows
—
100 Bandy Curls
100 Bandy Pushdowns
Afterburner:
50-40-30-20-10
Double Unders
25-20-15-10-5
Pushups
