Happy 34th Birthday Andrew! Thank you for being part of the CFDNR family and living the Hooligan life.
Today we shall play nothing but Britney Spears…. well maybe a little 50 Cent and Jay Z also!
“You better work, bitch. Confidence is a must. Cockiness is a plus. Sicker than the remix. Hotter than the A-list. It’s Britney, Bitch!”
Freedom WOD Classes
Warm Up: 5 Mins
5 Min Circuit
5 Pull Ups
10 Push Ups
25′ Single Leg Broad Jump Squats
Strength: 16 Mins
MAX OUT WEEK!
16 Mins to Establish a 1 Rep Bench Press
NOTE: A rep done under poor form will not count. Stay braced…
Metcon : 20 min
Happy BDAY Andrew Almgren 4/4/19
4 Rounds of:
4 Min AMRAP
3 Floor Press 135/95
6 Pull Ups
9 Box Jumps 24/20
Rest 1 Min between each 4 min AMRAP
Elite Competition Class
Rest Day
Performance Power Training
Thursday, April 4th, 2019
Jet Fuel:
-Partners:
2x Pushup Leapfrog down the gym floor and back
*Partners hold a plank next to each other. One partner does a pushup then jumps over their partner and holds a plank. Next partner goes, and so on.
-20 Band Pull aparts
-20 Banded internal/external shoulder pulls
Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Bench Press
Max 4
-then
4×4 @90%
**Compare to max 6 February 28th**
GainCity:
-4×4+5 Floor Press Heavy
(working floor press for a full month)
-4x 1minute Bandy rows
-4×15
Barbell Curls AHAP
Barbell Skull Crushers AHAP
Afterburner: (optional)
AFAP:
25 Knees 2 Elbows
50 Double Unders
20 K2E
50 DU
15 K2E
50 DU
10 K2E
50 DU
5 K2E
50 DU
*Scale DU to 50 Singles or :50 of DU attempts
