Guess who’s back! Lets get weird on this Throwback Thursday!
Freedom WOD Classes
Warm up – 8 Mins
2 Rounds
5 KB Jefferson Curls
10 Russian KBS
5 Burpees
10 PVC Pass Throughs
Strength: Deload
3 Rounds on the 2:00
5 Power Cleans (60%)
Mobility: 6 Mins
1:30 / Side Roll Posterior Shoulder
1:30 / Side Hamstring Smash
Metcon: 14 Mins
For Max Reps
2 Min: Alternating Step Ups
2 Min: HSPU
2 Min: DU
2 Min: KBS (53/35)
2 Min Rest
1 Min: Alternating Step Ups
1 Min: HSPU
1 Min: DU
1 Min: KBS (53/35)
Elite Competition Class
Active Recovery
Performance Power Training
Thursday, August 15th, ME UPPER:
Jet Fuel:
-2 mins: Assault bike arms only
-DB Iron Cross Walk https://youtu.be/-llmfpVZxws
4x 10m→ 10m←
-Power Snatch warmup:
Empty BB:
2x
5 Hang Snatch Grip High Pull https://youtu.be/Jb1423KKiTE
5 Hang Muscle Snatch https://youtu.be/FS3KNzpQCdk
5 Hang Power Snatch https://youtu.be/8AyTzORaBM8
-then
Stretch
Major Lift: Red: Shoulder Press
Wht/Blu: Larsen Press https://youtu.be/nEjlySkSVOU (feet up touch and go bench press)
Max 5
1xAMRAP @80%
1xAMRAP @70%
GainCity:
-Floor Press
4×5 Heavy
-Seated DB Shoulder Press
3×12
-Pullups Superset
3x Max Reps Strict → Max Reps kipping **Perform as many strict pullups as possible, drop from the bar, then immediately get back on the bar and perform max reps kipping pullups**
**Scale by combining a harder pulling scale with an easier one i.e. Max banded then max ring rows, or max horizontal ring row then max scaled ring row, or Max jumping pullups with negative in 20 seconds then max ring rows, etc.
-Bandy Curls/Pushdowns
100 each
Afterburner:
10 Rounds
5 Hang Power Snatch
5 Bar Over Burpees
**Same weight as last week**
