Welcome to Friday Night Lights! The morning classes at 5:30, 7:00, 7:45, and 9:00 a.m will be the only normal classes of the day. See mindbody for heat times! KidFit is cancelled Saturday but we will have a garage games heat at 7:20 p.m. Tomorrow open gym will be available from 10-Noon but no Saturday Night Lights. Have a fun and safe St. Patrick’s Day and we’ll see you under the lights!

Freedom WOD Class

Warm Up: 8 Mins

2 Rounds or 8 mins
30 Second Spealer Rolls
30 Second Inchworms
30 Second Banded Reverse Flies
30 Second Banded 90/90s
5 / Partner Eccentric Hamstring Curls
8 Unloaded BB Jefferson Curl

Mobility: 10 Mins

Athletes choice but think about overhead Hand stand position and Hamstring mobility. Use your coaches!

Preworkout Loading: 8 Mins

Work up about 20# heavier than your working deadlift weight then remove weight before beginning the workout

Metcon: 12 Min Cap

“Diane”
21-15-9
Deadlift (225/155)
HSPU

Elite Competition Class

18.4 or Mobility

Brother Bro’s Barbell Club

Friday (Session Three)
A.
Every minute, on the minute, for 4 minutes (4 sets):
Press in Receiving Position x 5 reps

Build over the course of the 4 sets.

Followed by…

Every minute, on the minute, for 4 minutes (4 sets):
Snatch Balance x 2 reps

Build over the course of the 4 sets.

B.
Every minute, on the minute, for 10 minutes (10 sets):
Snatch

*Sets 1-2 – 2 reps @ 65%
*Sets 3-4 – 2 reps @ 70%
*Sets 5-6 – 1 rep @ 75%
*Sets 7-8 – 1 rep @ 80%
*Sets 9-10 – 1 rep @ 85-90%

C.
Every 2:30, for 15 minutes (6 sets):
Front Squat x 3 reps

*Sets 1-2 @ 70%
*Sets 3-4 @ 75%
*Sets 5-6 @ 80-85%

D.
Three sets of:
Chin-Ups x 10 reps
Superman Hold x 30 seconds
L-Sit x 20 seconds
Rest 60 seconds