Happy 23rd Birthday TJ Murphy! Sorry I’m a jackass and forgot to program it for yesterday!
Freedom WOD Classes
Warm up – 6 Mins
250 M Row
Then 2 Rounds:
:30 Hollow Hold
10 / Sit Ups
5 Power Snatch
Strength & Conditioning: 8 Mins
8 Min EMOM:
Odd: 10 Unbroken TTB or :30 M.E
Even: 15/12 Cal Row (:50 limit)
Mobility: 4 Mins
2 Min / Side Quad & Hip Flexor Smash
Metcon: 23 Mins
TJ Bday WOD 8/19/96 – 23 y/o
23 Min AMRAP:
OPTIONAL – 1 MU (don’t have a MU? dont’ substitute, just skip this)
8 Power Snatch (95/65)
10 Box Jumps (24/20)
12 Wallballs (20/14)
23 DU / 46 Singles
Elite Competition Class
Gymnastic Conditioning
Alternating On the 2:00 x 10 Rounds:
Minutes 1-2: 200 Meter Row + 40% Max Ring Muscle-Ups
Minutes 3-4: 200 Meter Row + 5 Deficit Kipping Handstand Push-ups
Aim is to build in deficit across the rounds on the HSPU.
Strict Press
5 Sets of 3
Repeat from last week. Aim to beat our last heavy.
Push Press Complex
On the 2:00 x 5 Sets:
1 Pausing Drive
1 Drive
2 Push Presses
2 second pause in the dip in the first rep.
Conditioning
“30 Rock”
3 Rounds:
30 Kettlebell Swings (70/50)
30 Push Presses (115/85)
30/21 Calorie Assault Bike
30 Toes to Bar
Kilos:
Kettlebell: 30/22.5
Barbell: 52/38
Odd-Object Conditioning
For Time:
27/21 Calorie Ski Erg
21 D-Ball Cleans (150/100)
27/21 Calorie Ski Erg
Kilos – 68/45.5
Performance Power Training
Tuesday, August 20th ME LOWER:
Jet Fuel: Partners: Row 1k (total), partner not rowing hold plank. switch anytime.
If youre alone:
2x
row 250, hold 30second plank
-then
Stretch
Major Lift: Red: Squat
Wht/Blu: Deadlift block pulls (bar just below kneecaps)
Max 3
2×5 @90%
*Compare to Max 5, July 23rd
GainCity:
Wearing a hip circle:
3×20
Leg ext
Leg Curl
*Not much for GainCity this cycle…Use the Afterburner as accessory
Afterburner:
3 Rounds for reps:
5 Stations, 30 sec on, 30 sec off
Box Jump
Lunge
Wallball
KB Swing
Row
*Kind of a fight gone bad-esque workout with all legs and rest programmed into every station
