Today at 6:20pm is lululemon’s back to school wod that is free for all CSU students. If you see a new face in the gym please make them feel welcome! 

Freedom WOD Classes

Warm up:
Plate warm up

Strength:
DeadLift 10 min
10 Rep Max touch and go (no more than 3 attempts)
Then:
Core
Rotating ½ Tabata 20/10 (this will be 6 mins long)
Russian Twist 15/10 plate
Flutter Kicks
Reverse Crunch

Mobility: 10 Mins
Partner Hamstring and Calf smash
90 Sec / side Hamstring smash
60 Sec / side Calf smash

Metcon: 14 Min Cap
14 Min EMOM
Min 1: Row 200/175
Min 2: 20 Sit Ups

Elite Competition Class

Deload Week.
Active Recovery Day.

Performance Power Training

Thursday, September 12th, ME UPPER:
Jet Fuel:
In Partners:
3x
10- I go, you go, Med ball burpee chest passes
10- Partner assisted pullups (each)
*Mash upper body
-then
Stretch

Major Lift: Red: Shoulder Press
Wht/Blu: Heaviest Complex:
2 Push Press
1 Power Jerk
-then
1xMax Push Press @80% of complex

GainCity:
-Ring Rows
3xMax
-Supinated BB Rows
3×12
-Ring Pushups
3xMax
-Banded DB Curls
3×15
-Dips (weighted if possible)
3xmax

Afterburner:
10min AMRAP:
1 Chinup
2 Cal Bike
2 chinup
4 Cal Bike
3 Chinup
6 cal bike
ect..

Chinups increase by 1, Bike increase by 2 each round