The support we had on campus yesterday was ridiculous!! We had TONS of students and non-students stop by and hang out at the booth! Thank you for repping the Hooligan name. As many of you many have noticed, now that CSU is back in session we will have some drop ins and full classes. Please make sure you are signing up for your class times in advance. Thank you dudes and lady bros.
Freedom WOD Classes
Warm up – 6 Mins
250 M Row or 200 M Run
Then 2 Rounds:
15 Banded Y’s
15 Banded T’s
5 Negative Push Ups
Then 200 M Run or 250 M Row
S&C: 8 Mins
8 Min EMOM:
Odd: 10-12 Unbroken TTB or :30 M.E
Even: 15/11 Cal Row / Bike or Ski (:50 limit)
Mobility: 6 Mins
90 Sec / Side Lat Smash
90 Sec / Side Chest Smash
Metcon: 18 Min Cap
9 Rounds For Time:
7 Pull Ups (or ring rows)
7 Strict Dips
15 Sit Ups
*200 M Run After Every 3 Rounds
Elite Competition Class
Gymnastics Skills
5 Rounds, Not for Time:
300 Meter Row + 1-3 Strict Ring Muscle-ups
Gymnastic Conditioning
For Time:
750 Meter Ski Erg
21 Kipping Ring Muscle-ups
750 Meter Ski Erg
Conditioning
On the 5:00 x 5 Rounds:
400 Meter Run
15/12 Calorie Assault Bike
21 Toes to Bar
Midline
3 Rounds, Not For Time:
30 Second L-Sit on Rings
100 Meter Single Arm Farmers Carry
Athlete’s choice on loading for Farmers Carry.
Performance Power Training
Tuesday, August 27th 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: Squat
MAX 4
1xAMRAP @80%
**Suggested warmup: work up to between 65-75%ish performing no more than 3 reps. Then hit the 4 rep. If there is still room, add weight and hit one more set of heavy 4. No more after that.**
**Compare to max 6 from July 30th**
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 Over
Jumping Lunge
Wallball (30/20)
Power Clean
Assault Bike
*Kind of a fight gone badesque workout with all legs and programming intra-rest.