Month: September 2017

10.2.17

Monday

A. 
5 sets:
Front Squat
1 rep @ 22X1 tempo + 2 reps

B.
9-15-21 reps for time of:
Thrusters (95/65)
Bar-facing burpees
*Run 400m after the 21st bar-facing burpee

C.
75 PVC sit-ups

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9.28.17

Thursday // "Move Fast"

A.
4 rounds
:40 Row
:20 Rest
:40 Russian twists 10#
:20 Rest
:40 Assault bike
:20 Rest
:40 Burpee* (no push-up)
:20 Rest

B.
3 rounds
:30 ring plank
:15 rest
:30 mountain climbers
:15 rest
:30 Renegade Row (DBs)
:15 rest
:30 jumping air squat
:15 rest

C.
Tabata Sit-ups

9.26.17

Tuesday

A.
3 sets:
Handstand walk 30'
False grip Ring row x 10 @21X2
Side plank rotations x 12

B.
Every 3 minutes for 36:00
1 – 400m Run
2 – 30/20 Calorie Bike
3 – 15/10 Calorie Row + 15 Wallball shots (20/14)
4 – 10 Burpees + 5 Muscle-Ups

C.
3 sets:
Plank series
:10 plank hold with right leg off ground
:10 plank hold with left leg off ground
:10 plank hold with right arm off ground
:10 plank hold with left arm off ground
:10 plank hold with right arm left leg off ground
:10 plank hold with left arm right leg off ground
Rest as needed

Monday Morning ReMinders 


9.25.17
Morning y’all. 

**Some of us are about to do a group cleanse starting on October 2nd. Who wants to join us?? Please talk to me if you are interested. 
-I sent an email to set up a pin. Please do this. Any questions let me know. 
-Freedom Classic is October 21. Sign up at….   

https://www.eventbrite.com/e/freedom-fall-classic-tickets-35947631333?aff=eiosprexshreclip&ref=eiosprexshreclip

     We will also need volunteers for this event. There is a sign up sheet where you sign in at front desk. But let’s have lots of teams repping our gym at our own competition. 

Dates coming up…..

September 
30- The Titan Run Sign up for the 11:30 slot to be with your Freedom Fam http://www.thetitanrun.com/ Use code “freedom” 

October 

21- Freedom Classic 

9.22.17

Friday

A.
Every :90 for 8 sets:
3 Stop Snatch Deadlift @ 3111 tempo* + 1 Snatch
*2 sec pause: 1" off ground, below knee, mid thigh, then 3 sec return to the ground.

B.
Death by triplet…
Every 2:00 for as long as possible complete:
8 Burpee box jump overs
8 Hang power Snatch
8 Thrusters

Men = 115 or 95 or 75
Women = 80 or 65 or 55

22:00 Cap – if capped before 22:00, accumulate max time Plank. If you break plank, wall sit. If you break wall sit, plank. Etc..