Happy Halloween and welcome to our annual FRAN-Kenstein! Lace up them shoes, chalk up them hands and lets set a new PR! 

Freedom WOD Classes

Warm Up: 10 mins
Neuro Mobility Warm Up
Then:
2 Rounds
5 RDL 3-5 sec negative
5 Push Press
5 Thrusters
5 Hollow Swings
5 Squat Jumps

Strength: 15 min
DeadLift
6 Rep Max
6 Reps @ 85% 6RM
6 Reps @ 80% 6RM

Mobility: 8 min
Lats and Quads

Metcon: 10 min cap
“FRAN-Kenstein”
21-15-9
Thrusters 95/65
Pull Ups

NOTE: This workout should be completed somewhere in 10 mins or less. This workout is meant to be an all-out sprint. Coaches will help athletes scale loads and movements accordingly, as to not under or over scale.

Elite Competition Class

Active Recovery Day.

Performance Power Training

Thursday, October 31st, 2019

Jet Fuel:
Bear Crawl (forward/backward/left/right), Crab walk (forward/backward/left/right), InchWorm (forward/backward), Spiderman (forward/backward)

Major Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Floor Press vs. Chains
Max 5
1xAMRAP@80%
1XAMRAP@70%
**M-3chains, L-2chains**

GainCity:
3x
Max Pushups
12 Pendlay Rows
4x
12 DB Reverse Flyes
12 Straight Bar Curls
12 Skull Crusher

Afterburner:
10 min EMOM:
5 SDHP AHAP
Max Reps HSPU
*20 seconds rest every minute
*Begin every set of HSPU strict, then go to kipping
*Scale to negatives, then to handstand hold, then to DB’s