Save the date: Sunday December 8th is our annual Ugly Sweater Holliday party and white elephant gift exchange!

Freedom WOD Classes

Warm up: 8 mins
3 Rounds
30 Double Unders or Attempts
8 Push Ups with 3-5 Second negative down phase
5 Anchor Point T-2-B

Strength: 15 mins
Bench Press
2 Rep Max
2 Reps @ 95% 2RM
2 Reps @ 90% 2RM

Mobility: 6 mins
90 sec / side Lat Smash
90 sec / side Chest Smash

Metcon: 10 Min Cap
25 Box Jumps
30 Russian KB Swings 70/53
15 T-2-B
25 Box Jumps
20 Russian KB Swings 70/53
15 T-2-B
25 Box Jumps
10 Russian KB Swings 70/53
15 T-2-B
25 Box Jumps

Elite Competition Class

De-Load Week
This week, we will be reducing volume to 1-2 parts per day, along with the conscious effort to remove the clock as a measure. Tracking times and scores is always encouraged, but the aim is to reduce the intensity on our *mind*, just as much as our body.

Cycle details for our upcoming “Silverback” training will be posted towards the weekend. But for now, let’s spend no more than an 90 minutes in the gym. Full recovery, mind and body, is the goal.

Conditioning
“Piggy Back”
Teams of 2
12 Rounds For Time:
12 Alternating Dumbbell Snatches (50/35)
12 Lateral Burpees Over Dumbbell
12 x 10 Meter Shuttle Run

Switch After Fully Completed Rounds (6 Each).
In the absence of a teammate, complete as Work/Rest for 6 rounds (time to completion is your next rest).

Performance Power Training

Tuesday, November 12th, 2019

Jet Fuel:
200m run
Agility Ladder
*Use the agility ladder and have them go through various coordination drills
Find max height Single Leg box jump (each)
*mash

Major Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Deadlift vs Bands
Max 1
1xAMRAP @80%
**Compare to max 3 October 15th**

GainCity:
3×25
Goblet Split Squats, 12 each
Barbell hip thrusts AHAP
Side plank leg raises (internally rotated feet), 12 each, wear a hip circle for extra credit

Afterburner:
5 min AMRAP:
5 ball slams
5 jumping squats (holding slam ball)
Shuttle Run (5m n back, 10m n back)
*Touch the ground at every turn around
*At the 5m, turn right. At the 10m, turn left