Attention Hooligans and lululemon family… You’re all studly, genuine and kind people!! Thank you so much for helping us donate so many gifts to the Rocky Mountain Kids Child Protection Agency. You’ve all helped fulfill so many wishlists with items these kids NEED and others they WANT. Thank you for making our community so great!

Freedom WOD Classes

Warm Up: 6 mins
2 Rounds:
3 Negative Pull Ups
8/Side Bottoms Up KB Press
25′ Walking Samson Stretch
Then:
2 Min PVC ROM

Strength: 15 mins
3 x Superset on the 4:00
15 Unbroken Strict Press
15 Unbroken Kipping Pull Ups (Or 50% of M.E)

Metcon: 14 Mins
3 Rounds of:
3:30 AMRAP:
3 C2B Pull Ups
3 HSPU
6 Alt. DB Snatch (53/35)
1:30 Rest Between AMRAPs

0:00-3:30 AMRAP
3:30-5:00 Rest
5:00-8:30AMRAP
8:30-10:00 Rest
10:00-13:30 AMRAP

Elite Competition Class

Active Recovery Day.

Performance Power Training

Thursday, December, 19th, 2019

Brief: Pause Bench for whit/blu and then a sweet short burn of burpees and powersnatch. Powersnatch reps can be broken up and the weight should be 5lbs heavier than last week.

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: Pause Bench
Max 5
**2 count pause on each rep**
AMRAP @80% NO PAUSE

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:
7 Min AMRAP:
5 Burpees
2 Power Snatch+5lbs from last week