It’s Talk Like A Pirate Day! 

Don’t forget to sign up your Goonies themed Halloween shirt. Sign up list is on the Ipad at the front desk. 

Freedom WOD Classes

Warm Up: 5 mins
Row 200 or bike .3 mile
2 Rounds
5 Dragon Flags
10 Air Squats
10 Banded Good Mornings
Row 200 or bike .3 mile

Strength:
DeadLift 10 min
8 Rep Max touch and go (no more than 3 attempts)
Then:
Core
Rotating ½ Tabata 20/10 (this will be 6 mins long)
Anchor Point T-2-B
Hollow Body Mountain Climber
Reverse Crunch

Mobility: 4 Mins
2 min / leg Barbell Quad Smash

Metcon: “No Parley” – 15 Mins
3 Round Tabata – 45/15
Single Arm KB Floor Sweepers 53/35
Chasing the Booty Air Squats
Walk yer Plank (Walk from hands to forearms)
Row yer Boat (Row for M)
Treasure Chest Walk (Walking Lunges w/ 45/35 plate at chest)

Elite Competition Class

Active Recovery Day.

Performance Power Training

Thursday, September 19th, ME UPPER:
Jet Fuel:
“Cherry Pie” Bike warmup. Play cherry pie by Warrant. Ride easy during the verse, ride hard during the Chorus.
-then
3x
Max reps clapping pushups
*scale by elevating to box or bench (minimum 8)

Major Lift: Red: Shoulder Press
Wht/Blu: Larsen Press https://youtu.be/nEjlySkSVOU (feet up touch and go bench press)
Max 3
1xAMRAP @80%
1xAMRAP @70%
*Compare to Max 5 August 15th

GainCity:
Max reps strict handstand pushups OR 5 DB Shoulder Press
Max time handstand hold OR Wallwalk
12 Single arm DB row
8 (each) DB shoulder complex (lateral raise/front raise/reverse flyes)
12 Db curl
12 Db skull crusher

Afterburner:
21-18-15-12-9-6-3
DB Push Press
**10 Cal bike after every set. Finish with bike**