Hooligans the Rocky Mountain ThrowDown is this month on Saturday the 24th. We could use all volunteer/judges we can get! If you would like to help please let us know ASAP!
Freedom WOD Class
Warm Up – 6 Mins
10 / Side Front and Lateral Kicks
1:00 Hip and Ankle Opener
5 Tall Cleans
5 Split Jerks
10 Squat Clean & Jerks
Mobility – 4 Mins
2 Min / Side Trap Smash
Strength:
On a 20:00 Clock – Squat Clean & Jerk
0:00-6:00
3×5 on the 2:00 (55-65%)
8:00 – 1 @ 70%
9:00 – 1 @ 75%
10:00 – 1 @ 80%
11:00 – 1 @ 85%
12:00 – 1 @ 90%
13:00-20:00 1RM Squat Clean & Split Jerk
Metcon: 14 Min Cap
Partner Workout For Time:
Athlete 1: 2000 / 1500 M Row
Athlete 2: 100 Alt. DB Hang C&J (50/35)
*1 Athlete works at each station. Trade as desired. After finishing reps/meters at one station. Finish the other movement with one partner working while the other rests.
Elite Competition Class
Deadlift
Heavy Set of 6
Heavy Set of 4
Heavy Set of 2
Conditioning
“Optimus Prime”
AMRAP 7:
Wallballs (30/20)
On the Minute: 5 Deadlifts (245/165)
Kilos:
Deadlift: 111/75
Wallball: 13/9
Odd-Object Conditioning
Alternating On the Minute x 10 (5 Rounds):
Minute 1: 50′ Sled Push
Minute 2: 30 Seconds Max Calorie Ski Erg
Recovery + Midline
15 Minute Erg Bike Recovery
On the 3, 6, 9, 12:
20 Medicine Ball GHD Sit-ups (20/14)
Kilos: 9/6
Brother Bros Barbell Club
Wednesday (Session Two)
A.
Every minute, on the minute, for 10 minutes (10 sets):
Power Snatch with a 2 second pause at knee x 1 rep @ 80%
B.
Every 90 seconds, for 9 minutes (6 sets):
2 Power Cleans + 1 Power Jerk x 1 rep @ 80%
C.
In 16 minutes, establish a 5-RM Deadlift
D.
Three sets of:
Romanian Deadlift x 8 reps
Pull-Ups x 8 reps
Rest 30 seconds
As heavy as possible for RDL & add weight if possible for chin-ups.
Performance Power Training
Wednesday, August 7th, Active Rest
4x500m Row
20 Toes 2 bar
-then
STRETCH
-OR-
HUMPDAY PUMPDAY:
10 Rounds
100m Farmer Carry
10 Suitcase Walking Lunges (5 each)
5 Devil’s Press https://youtu.be/_-iCGodEZNo
Max Reps DB Floor Press
**Use the same DBs throughout the workout. Weight will be dictated by Devil’s Press ability. MAKE IT HEAVY.**