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©2018 by Freedom Athletic Academy.

WEDNESDAY 11.14.18

November 13, 2018

 

FITNESS

A.
3 Sets:
Sandbag Squats x 5 reps with 3s tempo down.
Deadlift x 5 reps with 4s tempo down*
* goal here is mechanics and SPEED on the ASCENT of the deadlift - weight should not be too heavy here.

B.
12:00 AMRAP
6 Knees elevated Handstand Push-Ups
9 Kettlebell Swings
12 Hanging Flutter kicks

C.
TABATA CLOCK
8rds:
:20 of...
:10 V-ups
:10 Tuck Sit Hold
:10 rest
_________________________________________________
PERFORMANCE

A.
5 Sets:
3 Position Clean (ground/below/above)
*build

B.
12:00 AMRAP
6 Strict Handstand Push-Ups
9 Hang Power Cleans (115/75)
12 Toes to bar

C.
TABATA CLOCK
8rds:
:20 of...
:10 V-ups
:10 Tuck Sit Hold
:10 rest 

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