“Abs like EFRON” – Everyone leaves with a 6 pack
Freedom WOD Classes
Warm Up: Mins
2 Rounds
100 M Run
:30 Hollow
5 Negative Push Ups (3 sec down)
5 Burpee Broad Jumps
Gynastics Skills: 8 Mins
Muscle Up Progressions
*Have a MU? Work your technique
“Abs Like Efron”: 6 Mins – 3 Round Rotating Tabata :45/:15
Bicycle Crunch
Spiderman Crunch
Metcon : 23 Min Cap
“The Longest Mile”: 4 Rounds For Time:
10 Burpees
100 M Run
10 Air Squats
100 M Run
10 Push Ups
100 M Run
10 Sit Ups
100 M Run
Elite Competition Class
*** Deload Week ***
Conditioning
“Kelly Rowland”
For Time:
50/35 Calorie Row
3 Rounds of “Kelly”
50/35 Calorie Row
1 Round of Kelly:
400 Meter Run
30 Box Jumps Overs (24/20)
30 Wallballs (30/20)
Kilos – Wallball: 13/9
Midline
3 Supersets:
1 Minute D-Ball Hold
20 GHD Sit-ups
Rest 2 minutes between
Performance Power Training
Tuesday, July 30th ME LOWER:
Jet Fuel:
5 Min Running Clock:
5 Russian KB Swings
10 Ring Rows
5 Tuck Jumps
-stretch
Lunge Stretch
Foam roll your back
Major Lift: Red: Squat
Wht/Blu: Squat
MAX 6
1xAMRAP @80%
**Suggested warmup: work up to between 65-75%ish performing no more than 3 reps. Then hit the 6 rep. If there is still room, add weight and hit one more set of heavy 6. No more after that.**
**Compare to max 8 from July 2nd**
GainCity:
-Bandy Belt Squats https://youtu.be/gUew3BGZcPQ
3×20
-Weighted Stepups (all reps on one leg, then switch)
3×8 (each)
*Hold DB under your chin
-Hip Thrusts
3×20 heavy
Afterburner:
10mins OTM:
1 ManMaker (DB pushup, row lt, pushup, row rt, cluster)
2 Burpee Box Jump Over
10yd SPRINT
*Less reps than last week, go on the minute this week. Aim to get done in under 30 seconds
