The United States Air Force Celebrated It’s 72nd Birthday on September 18th

Freedom WOD Classes

Warm Up: 10 mins
2 Rounds
5 Thrusters
5 SDLHP
5 Push Press
5 OHSQ
5 Front Squat
5 Burpees

Strength: 15 min
DeadLift
4 Rep Max
4 Reps @ 90% 4RM
4 Reps @ 85% 4RM

Mobility: 8 min
Hips and Quads

Metcon: 16 min cap
“Air Force”
20 Thrusters 95/65
20 Sumo Deadlift High-Pulls 95/65
20 Push Jerks 95/65
20 Overhead Squats 95/65
20 Front Squats 95/65

EMOM Perform 4 Burpees Including Min 0:00

Elite Competition Class

Active Recovery Day.

Performance Power Training

Thursday, November 7th, 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: Close Grip Bench Press
Max 8

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

Afterburner:
1 min max reps HSPU
Rest 2 minutes
5 min AMRAP:
5 SDHP AHAP
10 HSPU
Rest 2 minutes
1 min max reps SDHP
*Scale HSPU to negatives, then to DB’s