Happy Bday Liza Frazer and Coach TJ, we hope you both have a bodacious day!
Freedom WOD Classes
Warm up – 5 Mins
2 Rounds
150 M Row
:30 Hollow Hold
5 Burpee Pull Ups
Then 1:00 / Side Samson
Strength: Deload
3 Rounds on the 2:00 – 8 Mins
10 Unbroken TTB or :30 M.E
Mobility: 6 Mins
3 Min / Side Quad & Hip Flexor Smash
Metcon:
Lisa Bday WOD 8/13/93 – 26 y/o 15 Min Cap
For Time:
Buy In: 26 Pull Ups
3 Rounds of light DT:
12 Deadlifts (115/75)
9 Hang Power Cleans (115/75)
6 Push Jerks (115/75)
Cash Out: 26 Lateral Bar Over Burpees
Elite Competition Class
Gymnastic Focus Work
5 Rounds For Time:
6 Toes to Bar + 5 Chest to Bar Pull-ups + 4 Bar Muscle-ups
*Every Break: 150 Meter Row
Strict Press
5 Sets of 3
Aim to beat last week.
Bench Press
5 Sets of 3
Conditioning
“Swole Cycle”
8 Rounds of 20 Seconds On / 10 Seconds Off:
Strict Chest to Bar Pull-ups
Assault Bike Calories
Strict Deficit Handstand Push-ups (4.5″/3″)
Assault Bike Calories
Midline
3 Sets, Not For Time:
10 Inchworms
30 GHD Sit-Ups
Swim Conditioning
1 x 300 Meters (Rest 2:00 Between)
2 x 200 Meters (Rest 1:00 Between)
4 x 100 Meters (Rest :30 Between)
8 x 50 Meters (Rest :15 Between)
Performance Power Training
Tuesday, August 13th ME LOWER:
Jet Fuel: Bike 2 minutes
-then
-Down the length of the gym floor:
Two legged hop
Two legged hop side to side over and back on a crack
One legged hop down
One legged hope side to side over and back on a crack
Two legged hop Backwards
Two legged hop side to side over and back on a crack Backwards
One legged hop down Backwards
One legged hope side to side over and back on a crack Backwards
Broad Jump
Squat Jump (full squat)
—
Hip/Hamstring mobility:
Using the edges of boxes, sit on the edge so the box cuts under the middle of the hamstring, with a KB on top of the thigh. Then switch to a pigeon stretch on the box
Major Lift: Red: Squat
Wht/Blu:
Anderson Squat https://youtu.be/8a-hfjXC1zI (If you dont have pins, you can set your barbell on boxes)
Max 5
-then
2×5 @90%
GainCity:
Superset
4x
20 DB Walking Lunges (10 each)
10 Broad Jumps
—
GHR https://youtu.be/0BXRPyRjf8o
3×10
**If you dont have a GHD machine, do this on the floor, band around a rig post
Afterburner:
For Time:
10 Rounds
10 Air Squats
5 Cal Bike
**More rounds, less work per round. Meaning the reps should be faster, keeping short transitions**