Pre-order your T-shirt (heather gray), Racerback Tank (heather gray),
3/4 sleeve (heather gray/black sleeves),
and/or Hoodie (gray or black). 
Sign-up list is on the I-pad at the front desk. 

Freedom WOD Classes

Warm Up: 10 mins
Row 250
Then
12-9-6
Med Ball Cleans
30 Sec Hollow Hold

Mobility: 10 mins
Partner Smash Triceps 60-90 sec /side
Lax Ball Smash Lats 60-90 sec /side

Strength: 6 mins
Rotating 1/2 Tabata
V-Ups
Mountain Climbers
Russian Twist 25/15

Metcon:
Partner WOD
3 Rounds
1000 m Row
30 Hang Power Cleans 135/95

Only one partner can work at a time. Break the Row up in smaller increments (200-250m). Break the hang cleans up in smaller sets no more than 5 reps at a time.

Extra Credit:
3×10  DB Hammer Curls
3×10 DB Skull Crushers

Elite Competition Class

Snatch Complex
10×1 Power Snatch

5 Second Pull from Floor to Knee, Fluidly into Power Snatch. 3 Second Pause in Catch Position.

“Full Count” 
21-18-15-12-9:
Assault Bike Calories (Same for Males & Females)
6 Dumbbell Power Snatches (100/70)

After Each Set:
200 Meter Wreckbag Run (50/35)

Row Conditioning (Repeat)
3 Sets:
30/21 Calorie Row
Rest :30 Seconds Between

Rest 1:30 After the 3 Sets

3 Sets:
30/21 Calorie Row
Rest :30 Seconds Between

Midline Conditioning
5 Rounds:
1 Minute D-Ball Hold (150/100)
30/21 Calorie Ski Erg

*For Every D-Ball Drop Inside of the Minute, Complete 10/7 Calories on the Ski Erg Before Returning to the Ball.

Performance Power Train

Tuesday, NOV 20th, 2018
Pre-Flight: Back to the beltless squats today, then some weighted lateral action and some explosiveness from jump squats

Jet Fuel: 
3 mins to accumulate 30 cals bike
-then
Single Arm DB DL
3×5 (each)
Sumo Squat/Narrow Squat
3×5 (each) *walking laterally, alternate between wide feet squat and narrow stance squat*
-mash

Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Squat
4rm Beltless
-then
1×20 @ 70%
*Your pain brings me great joy
**Resetting the beltless squats. Compare to 6rm from Oct 9th

GainCity:
-Weighted lateral stepups
4×8 (each)
-Max Height Jump Squats
5×10
-Heavy Sled Drag
3x
100m Heavy

Afterburner (optional): 
5min AMRAP:
Max Reps KBS
Max Reps Goblet Squat
**KB weight is one step heavier than last week**
**5 burpee penalty for every drop of the KB. Stopping, holding, readjusting the kb counts as a drop. Accumulated penalty burpees will be performed AFTER the amrap is over, not during**