As a reminder there will be no classes on Saturday the 29th. We will be moving everything over to the new gym instead. We would love any extra help we can get, so feel free to come and join in on the fun!
Freedom WOD Classes
Warm Up:
3 Rounds
5 MB Cleans
10 Double Unders
Movement of the Week:
Accumulate 4 mins Every Day
Thoracic Ball Drill https://www.youtube.com/watch?v=JVsA7imlm4Y
Strength:
“A4 Week”
10 Min EMOM
5 Hand Stand Push Ups
Metcon:
“Night of the Living Deadlift”
10 Deadlift 225/155
10 Box Jumps
9 Deadlift 225/155
10 Box Jumps
8 Deadlift 225/155
10 Box Jumps
7 Deadlift 225/155
10 Box Jumps
6 Deadlift 225/155
10 Box Jumps
5 Deadlift 225/155
10 Box Jumps
4 Deadlift 225/155
10 Box Jumps
3 Deadlift 225/155
10 Box Jumps
2 Deadlift 225/155
10 Box Jumps
1 Deadlift 225/155
Elite Competition Class
1. Conditioning
AMRAP 4:
21-15-9:
Power Snatch (75/55#)
Burpees
Rest 4:00
AMRAP 4:
15-12-9:
Power Snatch (95/65#)
Burpees over Bar
Rest 4:00
AMRAP 4:
12-9-6:
Power Snatch (115/80#)
Burpee Box Jumps (24″/20″)
2. Gymnastics Conditioning
Ninjas: EMOMx7: 12 unbroken kipping HSPU
Advanced: EMOMx7: 9 unbroken kipping HSPU
Intermediate: EMOMx7: 6 unbroken kipping HSPU
Beginner: EMOMx7: 3 unbroken kipping HSPU