The Pride WOD Social is finally here! Please show up by 9:15 a.m tomorrow. Yoga will begin promptly at 9:30 a.m. If you have your own yoga mat, please bring it. lululemon will be providing some as well but not enough for everyone. Schedule for the day:
9:00-9:15 am Check in
9:30-10:00 am Yoga with Kylie
10:00-10:30 am Shenanigans aka games
10:30-11:00 am Technique teach / review
11:00-12:00 pm Partner workout
12:00-1:00 pm BBQ and Social
1:00 pm Raffle
*lululemon top and bottom – auto entry for registering
*lululemon full prize pack (See photo) – $5 raffle ticket entry, donated to thetrevorproject.com
“The mission of The Trevor Project is to end suicide among gay, lesbian, bisexual, transgender, queer & questioning young people. The organization works to fulfill this mission through four strategies: Provide crisis counseling to LGBTQ young people thinking of suicide.”
Freedom WOD Classes
Warm Up: 5 Mins
5 Min Circuit
10 Air Squats
5 Over-Unders / Side
:30 Hollow Hold
10 Russian KBS
Mobility: 6 Mins
2:00 / side LAX Glutes or Hips
2:00 Hip Opener or Samson Stretch
Strength: 12 Mins
Alternate on the 2:00 for 3 Rounds:
0:00-2:00: 15 Front Squats (65% or less)
2:00-4:00: 15 Glute Bridges (click for video)
Metcon : 14 Min cap
Partner Workout – 12 Rounds For Time (6/athlete)
5 Front Squats (135/95)
7 V-Ups
9 Russian KBS (53/35)
*Complete full round while partner rests, then switch
Elite Competition Class
De-load Week.
Tempo Front Squat
5 Sets:
1 Tempo Pausing Front Squat
1 Front Squat
Tempo: 5s negative, 3 second pause in bottom. Regular stand.
Hang Clean and Jerk
On the 1:30 x 7 Sets:
30 Double-Unders
2 Hang Squat Cleans
1 Split Jerk
Conditioning
“Sicko Mode”
For Time:
21/15 Calorie Row
21/15 Calorie Assault Bike
15/12 Calorie Row
15/12 Calorie Assault Bike
9 Calorie Row
9 Calorie Assault Bike
… Directly into:
21 Hang Clusters (155/105)
Odd-Object Conditioning
3 “Giant Sets”, Not for Time:
50′ Sandbag Walk
5 Sandbag Squats
50′ Sandbag Walk
5 Sandbag Squats
50′ Sandbag Walk
Rest 2:00 between efforts.
Rx – 150/100
Brother Bros Barbell Club
Session Three
A.
In 17 minutes, establish a 1-RM Back Squat
B.
Every minute, on the minute, for 4 minutes (4 sets):
Snatch Balance x 1 rep
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.
Followed by…
Every minute, on the minute, for 3 minutes (3 sets):
Press in Split Jerk Position x 3 reps
Build over the course of the 3 sets.
C.
Every minute, on the minute, for 7 minutes (7 sets):
Snatch x 1 rep @ 80-85%
D.
Every minute, on the minute, for 7 minutes (7 sets):
Clean & Jerk x 1 rep @ 80-85%
E.
One set of:
Banded March x 5 minutes
Performance Power Training
