CSU Crew Team is back in the house every Tuesday and Thursday for dry-land training!
Freedom WOD Classes
Warm Up: 10 mins
400 M Run
3 Rounds
10 Pendaly rows
5 Burpee Broad Jump
8 Hollow Kipping Swings
Mobility: 10 mins
90 sec /side Bar Smash Biceps
90 sec /side Lax Ball smash Chest
Strength:
5 Min EMOM
8-12 Pull Ups
With the Remaining time in the min hold a Plank
Metcon:
14 Min EMOM
Min 1: Row 200/175
Min 2: 10 Push Ups
Elite Competition Class
Rest Day
Performance Power Train
Thursday, Nov 15th, 2018
Pre-Flight: Heavy floor Press and an all around UBB index of 7.5
Jet Fuel:
3mins get warm anyway
-then
2x
1min Plank, 1 pushup every 6 seconds (10 total)
20 facepulls
-Mash upper body
Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Floor Press
Max 3
1xAMRAP @90%
1xAMRAP @80%
*compare to Oct 25th*
GainCity:
-Supinated BB Drag rows
4×12 heavy
-Single Arm DB Lateral Raises
4×20 (each)
-DB Hammer Curls
4×12
-DB Skull Crusher
4×12
Afterburner (optional):
12 Min EMOM:
Min, A – 30 seconds Strict Pullups, 30 seconds burpees
Min, B – Rest
Min, C – 30 seconds kipping pullups, 30 seconds burpees
Min, D – Rest
*Repeat 3X*
