Happy 28th Birthday Tyler! Proud of everything you’ve accomplished and set out to achieve in the past year. Big things to come brother!
Freedom WOD Classes
Warm Up: 5 Mins
2 Rounds
10 Push Ups
10 Kip Swings
25 DU
5 Inchworms
Strength: 9 Mins
3 x 15 on the 3:00
Bench Press (60-65%)
Metcon : 28 Min Cap
Happy 28th Birthday Coach Tyler 6/27/91
“Tugboat”
50 Wallballs (20/14)
50 DU / 100 Singles
40 Pull Ups
40 Dips
30 TTB
30 DB Snatch (50/35 – 15/side)
20 Hand Release Push Ups
20 Thrusters (95/65)
10 HSPU
10 MU / C2B
Elite Competition Class
Active Recovery Day
Performance Power Training
Thursday, June 27th, ME UPPER:
Jet Fuel: 20 Cal Bike
3×10
DB Shoulder Press
DB Bench Press
DB Row
:20 Hang Stretch
Major Lift: Red: Shoulder Press
Wht/Blu: Manpon Press
Max 4
1xAMRAP @80%
1xAMRAP@70%
**If you don’t have a manpon, you can either roll up two yoga mats, or put an abmat on your chest, and use it to create momentum and limit ROM slightly
GainCity:
-DB Supinated Rows https://youtu.be/madfhQGE_vE (Palms up)
4×20
-Arnold Press
4×12
-DB Alternating Curls
3×10 (each)
-Dips
3xMax Reps
Afterburner:
7min MAX Rounds:
10 DB Snatch AHAP
10 Pushups
10 Cal Bike
