Happy Birthday Vanessa! Thank you for making this place tick and being the most bad ass sister-in-law (and wife….) ever!

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

Mobility: 4 Mins
2:00 / Side Roll Lats

Strength: 12 mins – Retest 12/12/19
Max Ring MU / C2B OR MU Technique

M.E Strict HSPU
*Scale to achieve 5+

Metcon: 15 min cap
4 Rounds For Time:
10 Push Press
15 Russian KBS (53/35)
40 DU / 80 Singles

Elite Competition Class

Optional Active Recovery

30 Minute Bike

Every 5 Minutes:
5 Strict Pull-ups
10 Push-ups
15 Kettlebell Swings (53/35)

Performance Power Training

Thursday, February 20th, 2020

Pre-Flight: Massive upper body blast then a little oly lifitng work with increasing power snatches and burpees.

Jet Fuel: 3 min running clock:
3 Pushups
3 Empty BB Power Snatch
3 Behind the neck push press
-then
Scorpion Stretch
Mash upper body

Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Pause Bench
Max 1
**2 count pause on each rep**
AMRAP @80% NO PAUSE
**Compare to 3 January 23rd**

GainCity:
5×10 Superset
DB Bench Press Heavy
Seated Arnold Press
*Use different weighted DB’s, switch without rest between bench and Arnold press. Then rest as needed.
4xSuperset
12 DB Tricep Kickbacks Heavy (both arms at once)
Max Reps Bandy tricep Pushdowns

Afterburner:
Death By Power Snatch +Bar over Burpee
For time and max weight.
On The Minute,
Starting with #95/65, perform 1 power snatch and 7 bar over burpees.
*add 5 or 10lbs every minute. performing one power snatch until failure.
*Go as fast as proper posture and position will allow.
*Scale weight to last between about 5-10minutes, max