Boys and Brews Night is going to be help at Maxline Brewery
When: February 29th from 7:00pm to 10:00pm
Location: 2724 McClelland Dr #190, Fort Collins, CO 80525

Freedom WOD Classes

Warm Up: 10 mins
3 Rounds  Use a warm up weight (light) do not go heavy 
4 KB Turkish Get up
Single Leg Broad Jump Squats (North – South)
8 Banded Lat Press Downs
Walking Samson Stretch (North – South)

Mobility:
90 Sec /side Lax Roll Lats
2 Min Lax Ball T-spin

Strength:
5 Min EMOM
5 Muscle Ups or 8 C-2-B Pull Ups

Metcon: 18 Min Cap
4 Rounds Movement Video
24 Single Arm Alternating Russian KB Swings 53/35 (Scale weight appropriately)
10 T-2-B
400 meters Run

Elite Competition Class

OPTIONAL ACTIVE RECOVERY
5 Sets (30 Minute Effort):
4 Minute Bike
1 Minute Side Plank (Each Side)

STIMULUS
GENERAL
This Optional Active Recovery piece is not for score, rather the aim is to just move around and break a sweat
The workout begins on the bike and last 30 minutes total
After your 4 minute easy bike effort, you’ll hold for a side plank for as long as possible with 1 minute windows
You don’t have to accumulate 1 minute on each side – just hold as long as you can within the designated minute
You’ll get back on the bike at the 6:00 – 12:00 – 18:00 – 24:00

BIKE
If unable to bike, complete your 4 minute efforts on any machine

Performance Power Training

Thursday, February 27th, 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: Shoulder Press
2 rep + 5lbs from February 6th
3×2 @90% of 2
1xAMRAP @70%

**Compare to February 6th**

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: 
10-8-6-4-2
Power Snatch @70% of heaviest Power Snatch from last week
5 Bar Over Burpees between sets, finish with burpees