Congratulations Logan on being the January AOM! Thank you for being a true leader and showing perseverance as you made a strong return to the Hooligan Nation!

Freedom WOD Classes

Warm Up: 5 Mins
Plate Warm Up
*Hip Focus

Strength: 13 Mins 
8 Minute EMOM:
Min1: :50 M.E Front Rack Lunges (Minimum 10/Side – scale to goblet lunges)
Min2: M.E MU / Dips
Min3: Rest
*Choose your own weight but must be able to obtain 10/side during your :50

Mobility: 8 Mins
2 Min / Side Barbell Smash Lat on rig
1 Min / Side Lat Stretch

Metcon: 15 Mins
15 Min AMRAP:
15 Front Squats (115/75 or 45-50%)
7 Kipping PU
5 C2B PU
3 Strict PU
1 Bar MU

Scaled Variations can include:
10 Jumping / Kipping PU
5 Strict / Ring Row / Jumping Negative

Elite Competition Class 

Rest Day

Performance Power Train

Thursday, January 17th, 2019
Preflight: BIG DAY. Bench vs bands today
CT’s gauntlet is murder. Be ready.

JetFuel: Bike 3 mins
3x
10 DB Bench
10 DB Shoulder Press
20 Facepulls

Major Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Wht/Blu: Bench vs Bands
Max 4
-then
Slingshot Max reps at 4 weight (Still vs bands)
*Compare to November 29th

GainCity:
-DB Floor Press
3×15
-Single Arm DB Row
4×8
-DB Single arm Front Raise
4×20 (each)
-CT Fletcher Tricep Gauntlet (Its Baack 🙂
https://youtu.be/n0vxqTzQ5Yc
Using 5 different weights DB’s, Perform 20 laying Tricep Ext at each weight, descending in weight, to 100 total reps. THEN, go back up, 20 reps at each weight until done. Finish with the heaviest weight for the last 20 reps, making 200 total reps.

Afterburner:
11 Rounds:
5 Pullups
5 Cal Bike
5 Situps
**All sets MUST be strict and unbroken**
**It may require a little bit of rest after situps before starting the next set of pullups to ensure they stay unbroken. This is ok today, just dont make it excessive.
**Scale pullups anyway, NO KIPPING.