Don’t Forget To Sign Up For The In-House Olympic Meet And Wright Down Your Opening Weights For Clean & Jerk and Snatch On Saturday Feb 1st.
Look For The Sign Up Sheet At The Front Desk

How it works:

I’d like to keep this as short and simple as possible. Everyone will receive six attempts (three attempts for the Snatch and three attempts for the Clean and Jerk). The lifter who is lifting the lowest amount of weight will lift first. Hopefully there will be somebody else lifting a similar weight to them, if not this lifter will continually be on the platform after themselves, but they will receive 2 minutes to recover.

I’ll try and explain this a bit better. Lifter A is starting on 12kg and then aims to lift 13kg for their second lift. If Lifter B is lifting 13kg, then Lifter A will receive a better recovery since Lifter B will be on the platform before Lifter A’s second attempt.

​If a lift is failed, a lifter will receive another attempt (They can stick at the same weight they failed at or increase). If a lifter fails all three attempts within one of the lift types, they will be cancelled out of the competition and will not place.

Freedom WOD Classes

Warm Up: 10 Mins
2 rounds
10 Kip swings
:30 plank
10 ring rows
15 banded air squat

Strength: 10 Min Cap
Gymnastic Strength

6 Min EMOM
Odd Min : 5-10 Wall Facing Handstand Push Ups  (Hardest Variation jumping, bands, no bands, bar or rings)

Even Min : 30+ sec Active Hang From Pull Up Bar
repeat for 6 mins

Metcon: 18 Min Cap
Partner WOD 18 Min AMRAP
Split Reps As Needed.
100’ Odd Object Carry (sandbag, slam ball, medball, kb(s)/db(s), plate(s).)
20 KB Russian Swing 53/35
20 Odd Object Squats (sandbag, slam ball, single kb/db plate: Pick a weight you can go unbroken for 10 reps aka challenge yourself)

Pick a weight/object for the carry that will be challenging form the start. This should not be a “cake walk”

Functional Bodybuilding Class

Week “A” Heavy
Thursday: Shoulders:
1)Seated Alternating DB Shoulder Press 5×5

2)Giant Set: 3×8-12
DB Bent Over Rear Raises
DB Lateral Raises
DB Front Raises

3)Super Set: 4×8-12
Seated DB Shoulder Press
Seated DB Lateral Raises

4)Giant Set: 3×8-12
Cable Single Arm Lateral Raises
Cable Single Arm Front Raise
Cable Single Arm Rear Extension

5)Giant Set: 3×8-12
Car Drivers
Up Right Rows
Cable High Row (face pulls w/rope or individual handles)

6)Super Set: 4×8-12
Seated DB Arnold Press
Seated DB Bent Over Rear Raises

7)Finisher: 1xME Drop Set
Front DB Raises
Then
Later DB Raises

Ladies Hour:

Warm Up: 6 Mins
2 Min Row
90 sec /side couch stretch
N-S Walking Samson
10 Glute Bridges
10 Banded Good Mornings

Posterior Chain Development: 6 Mins
1 Round every 90 Secs for 6 Mins (4 rounds)
Walking Lunges east/west
10 KB RDL
5 Goblet Squats w/ 2 Sec pause at bottom

Metcon: 14 mins
14 mins EMOM
Min 1: 175-150 M Row
Min 2: 10 KB Goblet Thrusters