Month: October 2017

10.18.17

Wednesday

A.
4 Sets:
3 Skin the Cat
6 Forward somersault to pistol
30’ Handstand walk

B.
10RFT:
200m Run
15 Air Squats
10 Push-Ups
5 Wall Climb

*If you have a weighted vest (20/14), wear it.

30:00 time cap.

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10.11.17

Wednesday

A.
4 Sets:
3 Skin the Cat
5 Forward somersault
10 Pistols
:20 L-sit from rings

B.
Every minute on the minute for 10:00
1 – 15 Bench Press (135/95)
2 – 15/10 Calorie Row

Immediately into

C.
Every minute on the minute for 10:00
1 – 10 Ring dips
2 – 15/10 Calorie Row

D.
3 Sets:
15 Windshield wipers/side
Rest as needed

10.10.17

Tuesday

A.
4 Sets:
Deadlift x 5 @ 30X0 tempo
Filly Press x 5/side @ 31X1 tempo

B.
Every 4 minutes for 36:00
1 – 600m Run
2 – 60 Double-Unders + 15 Handstand Push-Ups
3 – 15 Wallball shots (20/14) + 12 DB Deadlift (50/35) + 9 Burpee box Jump overs (24/20)

C.
3 Sets:
Weighted plank x 1:00
Rest 1:00

Monday Morning ReMinders 

10.9.17

Happy Monday Freedom Fam. 

We are gearing up for the Freedom Classic on October 21st. Please get registered ASAP. If not competing, we can use the help!! Please sign up to volunteer when you check in. 

This weekend….

Saturday- Open Gym 8-1130am

Sunday- 10am track workout at BBP followed by softball. Bring drinks and stuff. 😉