Coach Annie will be competing in her second olympic lifting meet tomorrow (Saturday) at 10:00 a.m to qualify for Junior Nationals after cutting weight for a lighter weight class. If you get a chance head on down to the Pheonix in downtown Denver to cheer her on.
Freedom WOD Classes
Warm Up: 5 Mins
Pizza Delivery
*4 Lunges for each drop
Strength: 12 Mins
3 Rounds Alternating on the 2:00
0:00-2:00: 8 Front Squats (70-75%)
2:00-4:00: 12 Glute Bridges
Mobility / Technique: 7 Mins
3 Min T-Spine Roll
2 Min / Side Quad Smash
Metcon : 12 Mins
4 Rounds on the 3:00:
8 Power Snatch (95/65)
8 Overhead Lunges (95/65) – 4/leg
2 Bar Muscle Ups / 6 C2B
*Modify as needed to maintain at least 1:00 of rest between rounds.
Elite Competition Class
*** Deload Week ***
Skills
Alternating For 15 Minutes:
Station A: Handstand Walk Obstacle Course Practice
Station B: 50′ Single Arm Dumbbell Overhead Walking Lunge
Conditioning
“Cool Whip”
3 Rounds:
21/15 Calorie Row
75 Double Unders
Directly Into…
3 Rounds:
20 Double Dumbbell Snatches (50’s/35’s)
12 Lateral Dumbbell Burpees
Brother Bros Barbell Club
Session Three
A.
Every 90 seconds, for 6 minutes (4 sets):
Tall Snatch x 3 reps
Build over the course of the 4 sets
B.
Every 90 seconds, for 12 minutes (8 sets):
Hip Snatch + Hang Snatch x 1 rep @ 70% of 1-RM Snatch
C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat with a 5 second lowering phase x 3 reps @ 70% of 1-RM Back Squat
D.
Three sets of:
DB Bench Press x 8 reps
Hanging Leg Raises x 10 reps
Bent Over Row x 8 reps
Rest 60 seconds
Performance Power Training
Friday, August 2nd, DE LOWER:
Jet Fuel:
5 Rounds
10 Cal Row or Bike
10 Air Squats
-then
Stretch
Major Lift: Red: Deadlift
Wht/Blu: Squat
10×3 @55%
Deadlift
7×1 @65%
GainCity:
-Sled Drag+Hip circle
3x100m
-Hip circle party
3xtil it burns your face off
**Side steps, front steps, back steps, repeat
-L-sit
3xMax time https://youtu.be/_HbccxgnCg0 , https://youtu.be/3ipRegcjoXc
Afterburner:
For Time:
10 Deadlift, 5 Power Clean @bodyweight
50ft Plate pinch Farmer Carry AHAP
8 Deadlift, 4 Power Clean
50ft Plate pinch Farmer Carry AHAP
6 Deadlift, 3 Power Clean
50ft Plate pinch Farmer Carry AHAP
4 Deadlift, 2 Power Clean
50ft Plate pinch Farmer Carry AHAP
2 Deadlift, 1 Power Clean
50ft Plate pinch Farmer Carry AHAP
**This week is a task priority workout and the deadlifts are higher rep than the cleans**
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SABADO GIGANTE:
In teams of 3:
10 Rounds:
10 Thrusters (may be taken from rack) (135/95)
Tire Flips or Prowler Push
Rest
**each teammate starts at a different station. The thrusters are the time keeper. One person is always resting. One person is always performing tire flips or sled. One person is always on thrusters. One re-rack is allowed per set of thrusters. Any additional rerack results in a 10 burpee penalty on the spot for the whole team. The workout is finished when the whole team has completed 10 rounds. The weight may be adjusted per person.**
**If you perform this alone, perform 5 tire flips each round and your rest will be equal to the time of your last set of thrusters. Transition time may be included in the total rest time.**
