ThrowBack Thursday to when coach Kyle, Tyler, and Josh rocked some of the most epic mullets Colorado has ever seen.
Freedom WOD Classes
Warm Up: 5 Mins
400 M Run
10 Snatch DL
10 Snatch Low Hang High Pulls
10 High Hang Power Snatch
10 Over Head or Front Squats
Strength: 15 Mins
5 Mins to Work up to a Heavy 2RM Snatch
Then:
3×5 Drop Sets at 75% of above 2RM weight
Metcon : 18 Mins
3 Rounds of
5 Min AMRAP:
4 Hang Power Snatch 95/65
8 Wall balls 20/14
12 Sit Ups
1 Min Rest between AMRAPS
Elite Competition Class
Active Recovery Day
Performance Power Training
Thursday, June 13th, ME UPPER:
Jet Fuel:
5 Minute AMRAP:
20 Double Under
5 Strict Pullups
5 Pushups
Major Lift: Red: Shoulder Press
-then 2xMax Reps Push press @heaviest shoulder press
Wht/Blu: Floor Press
Max 3
-then
3×5 @90%
*Compare to May 23rd
GainCity:
3x
DB Shoulder Complex:
8 Front Raise
8 Lateral Raise
8 Reverse Fly
30 Shrugs
3x
10 DB Curls
20 Bandy Curls
10 Tricep KickBacks
20 Bandy Pushdowns
Afterburner:
All Together as a Chipper:
Buy in 1 min Double Unders
7 min Max Rounds:
20 Pushups
10 Toes 2 Bar
25ft Farmer walk AHAP
Buy Out 1 min Double Unders
