Saturday Yoga and Mobility classes are being moved to 12:00pm starting January 7th. Ashley and Miro are here to help you improve your movements and get rid of any nagging aches you might have from lack of mobility. $5.00 drop in or $10.00 for the month. Lets start 2017 off the right way, better movement patterns and improved mobility = Gains!
Freedom WOD Classes
Warm Up:
Wall Ball Warm Up
Movement of the Week:
2 Mins Per Arm
Shoulder Smash
Strength:
Jerk
75% x 5
85% x 3
Strict Press 75% of 1RM
5 Reps EMOM x 5 mins
Metcon:
12 Min AMRAP
75 Wall Balls 20/14
45 Double Unders 2:1 Singles
15 C-2-B Pull Ups
Elite Competition Class
1. Power Clean + Power Jerk
60%/2+1
70%/2+1
(75%/2+1)3
2. Clean Pull
(100%/3)4
3. Front Squat
75%/3
80%/1
75%/3
83%/1
75%/3
85%/1
4. Conditioning
AMRAP 3:
75 DU Buy-In
15 Deadlifts (185/135#)
15 Bar Facing Burpees
Rest 3:00
AMRAP 3:
75 DU Buy-in
10 Deadlifts (225/155#)
10 Bar Facing Burpees
Rest 3:00
AMRAP 3:
75 DU Buy-in
5 Deadlifts (275/185#)
5 Bar Facing Burpees