Ahhh yes. The most wonderful time of year is here, snow and all! We received our Christmas tree today and soon, there will be papers with kids names on them hanging from the tree who come from neglected and abused pasts. You can help make their holiday season a little bit brighter by choosing a gift on their list to get them for the holiday season. Let’s show these kids what an amazing holiday season looks like! 🎄❄️
Freedom WOD Classes
Warm Up:
Med Ball Warm Up
Movement of the Week:
Accumulate 2 mins Each Leg Every Day
Piriformis/Glutes Lax Ball Rolling
Strength:
“B5 Week”
Cleans
1 x 5 @ 75% + 10 lbs
2 x 3 @ 85% + 10 lbs
3 x 1 @ 95% + 10 lbs
Metcon:
In Teams Of 3
25 Min AMRAP
1500 M Row
30 Russian KB Swings 70/53
30 Toe-2-Bar
30 Bench Press 155/110
30 Burpee
30 Sumo Deadlift High Pull 70/53
Only one person can work at a time split reps up equally
Elite Competition Class
1. Snatch
65%/2
70%/2
75%/2
80%/1
85%/1
90%/1
2. Clean & Jerk
65%/2
70%/2
75%/2
80%/1
90%/1
3. Back Squat
60%/3
70%/3
75%/3
80%3
(85%/3)2
4. Conditioning
“22”
AMRAP 22:
22 Wallballs (20/14#)
22 Power Snatch (75/55#)
22 Box Jumps (24/20″)
22 Push Press (75/55#)
22 Calorie Row