Don’t forget to get your tickets for this weekends raffle. We are giving a way a 20# weight vest, 12# weight vest, King Kong Backpack and King Kong Duffle Bag! Each ticket is $5.00, ask your coach during class or purchase them on MindBodyOnline in the online store.
Freedom WOD Classes
Warm Up:
500 M Row (2:30-3:00 min casual pace)
10 Wall Balls
10 DB Snatch
Mobility: 10 Mins
Hips / Quads / Hamstrings
Home WOD: 14 min
0:00 – 6:00 min (6 min cap)
30-20-10
500 M Run
30 Wall Balls or DB/KB Thrusters
200 M Run
20 Wall Balls or DB/KB Thrusters
100 M Run
10 Wall Balls or DB/KB Thrusters
Rest 2 Mins
8:00 – 14:00 min (6 min cap)
500 M Run
30 DB Alternating Snatch
400 M Run
20 DB Alternating Snatch
100 M Run
10 DB Alternating Snatch
Mobility: 10 Min
Hips / Quads / Hamstrings
Metcon: 14 min
0:00 – 6:00 min (6 min cap)
21-15-9 (ladies cals 18-12-7)
Bike Cals
Wall Balls 20/14
Rest 2 Mins
8:00 – 14:00 min (6 min cap)
21-15-9 (ladies cals 18-12-7)
Row Cals
Alternating DB Snatch 50/35
Elite Competition Class
Gymnastic Conditioning
On the 1:30 x 7:
1 Set of Strict Deficit Handstand Push-ups (4.5″/3″)
“Long Beach”
1 Round:
160 Double Unders
800 Meter Run
40 Bar Facing Burpees
2 Rounds:
80 Double Unders
400 Meter Run
20 Bar Facing Burpees
3 Rounds:
40 Double Unders
200 Meter Run
10 Bar Facing Burpees
Aerobic Threshold Intervals
On the 0: 27/21 Calorie Assault Bike
On the 3: 21/15 Calorie Assault Bike
On the 5: 15/9 Calorie Assault Bike
On the 7: 27/21 Calorie Assault Bike
On the 10: 21/15 Calorie Assault Bike
On the 12: 15/9 Calorie Assault Bike
On the 14: 27/21 Calorie Assault Bike
On the 17: 21/15 Calorie Assault Bike
On the 19: 15/9 Calorie Assault Bike
Performance Power Training
Tuesday, May, 19th, 2020
Pre-Flight: Sprints today so the afterburner is first. Then we’ve got some volume squats, and a bunch of bandy accessory work.
Jet Fuel: Afterburner is part of Jet Fuel Today
400m Run
Samson Stretch https://youtu.be/Qep84uTfiYI
Spiderman+Reach https://youtu.be/_SHyatulWbc
3x
20 seconds plate jumps
40yd accelerated jog *Start jogging and accelerate to sprint
-then
AFTERBURNER:
10x
4 Lateral box jump overs
2 hurdles (use hurdles if you have them or benches or cones)
20yd Sprint
*Rest is walk back time
*Box Jump switches to lateral jump-overs this week
Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Pause Squat vs Chains
Max 1
AMRAP @80% no pause
*2 count pause
*Dudes 3 chains, Chicks 2 chains
**Compare to Max 3, April 21st**
**Notes on today’s lift: Since sprints take place first today, your Squat numbers will be compromised. Understand this is ok, and progress is still being made. I recommend trying to achieve a weight within 5%-10% of your max 3 from April 21st. If that feels good, then give one more bigger attempt**
GainCity:
3×15 Bandy https://youtu.be/Ght6L8wAVVg
-Lateral leg raises (each)
-Donkey Kicks (each)
-Leg extension
Afterburner:
*First
