Today is Coach Marie’s last day coaching before she receives a labral repair surgery for her hip. She’ll be out for at least a few weeks but like the Terminator, we all know that she’ll be back! Wish her your best and a speedy recovery!

Freedom WOD Classes

Warm Up: 6 mins
2 Rounds:
15 Banded Y’s
15 Banded T’s
10 PVC Pass Throughs
10 KB Swings
10 Push Ups

Strength / Mobility: 15 mins
Max Ring MU / C2B OR MU Technique

M.E Strict HSPU
*Scale to achieve 5+

Mobility:
Athlete’s Choice

Metcon: 20 min cap
4 Rounds For Time:
400 M Run
15 Dips
15 KBS (53/35)

Elite Competition Class

Active Recovery Day.

Performance Power Training

Thursday, December, 12th, 2019

Warmup:
Spidermans, Crabwalk, Inchworms
-then
3×10 Plyometric Pushups
*scale people by elevating them, but try and maintain the explosiveness of the movement

Major Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Close Grip Bench Press
Max 6
*Compare to max 8 November 7th

GainCity:
4×15
DB lateral raises
T-bar rows
Straight bar curls AHAP
DB Skull Crusher+DB bench press (15 skull crushers directly into 15 bench presses)

Afterburner:
10-9-8-7-6-5-4-3-2-1
Burpees
*2 PowerSnatch AHAP between every set