Join us tonight at 5:45 p.m to wrap up lululemon and Strava’s run challenge! Runners will be meeting at DNR for a 3-4 mile run and all are welcome to join!
*Reminder we will be having a Volunteer / Judges meeting for the Barbells & Badges competition Wednesday at 8:30 p.m
Freedom WOD Classes
Warm Up: 6 Mins
2 Rounds
8 RDL
8 Deadlifts
8 Strict Press
8 V-Ups
200 M Run
Strength: 12 Mins
8 Min EMOM:
Min1: 12 Unbroken Push Press (75% of Strict Press)
Min2: 16/13 Cal Row / Bike or Ski Erg
Min3: Rest
Mobility: 8 Mins
2 Min / Side Barbell Smash Hamstrings from rack
2 Min / Side LAX Scap Border
Metcon: 15 Min Cap
4 Rounds For Time:
15 Deadlifts (155/105 or ~50%)
12 TTB
9 HSPU
Elite Competition Class
Ring Muscle-Up Conditioning
10 Minute Recovery Effort (Choice of Bike, Ski, or Row)
On the 2:00 – 30% of Max Ring Muscle-ups
On the 4:00 – 40% of Max Ring Muscle-ups
On the 6:00 – 50% of Max Ring Muscle-ups
On the 8:00 – 40% of Max Ring Muscle-ups
On the 10:00 – 30% of Max Ring Muscle-ups
“Chain Reaction”
3 Rounds:
21/15 Calorie Assault Bike
7 Toes to Bar + 7 Chest to Bar Pull-ups + 7 Bar Muscle-ups
Directly Into…
3 Rounds:
9 Power Cleans (175/115)
9 Push Jerks (175/115)
Conditioning
21-18-15-12-9:
Calorie Ski Erg
Calorie Air Runner
Rest 1 Minute Between Rounds.
Midline
2 Rounds:
:30 Seconds Single Arm Overhead Dumbbell Hold (Left) + 30 GHD Sit-Ups
:30 Seconds Single Arm Overhead Dumbbell Hold (Right) + 20 Weighted Sit-Ups
:30 Seconds Double Overhead Dumbbell Hold + 10 Strict Toes to Bar
Performance Power Train
Tuesday, January 15th, 2019
Preflight:
JetFuel:
Row 500
Hip Circle Walk (front/back/side2side)
10 Hip Circle Squats
10 Hip Circle Good Morning
-Mash
Major Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Squat
5×5 +5lbs from December 4th
GainCity:
-Bandy Belt Squats https://youtu.be/gUew3BGZcPQ
4×20
-DB Bent Over Rows
4×15
-Bendy Leg Curls
4×20
AfterBurner:
OTM, 10 minutes:
5 DB PowerClean
10 Lateral Box Jump
**Deadlift becomes a power clean, hurdle becomes a box jump
