Can’t wait to see what all our Hooligans can accomplish this week during 19.4!

Freedom WOD Classes

Warm Up: 6 Mins
3 Rounds:
5 Clean DL
5 Hang Clean High Pulls
5 Power Cleans
5 V-Ups / Heel Taps

Strength: 12 Mins
8 Minute “Pacing” EMOM:
Odd: 6 Cleans @70% – Perform 1 Rep Roughly Every 10 Seconds (No Tn’G)
Even: :45 T2B or Hardest Variation *aim for same # every round

Mobility: 4 Mins
2 Min / Side Tricep Smash

Metcon: 15 Min Cap
For Time 1-10:
Box Jumps (24/20)
Push Ups
Single Arm DB Floor Sweeps (50/35) *1 rep equals 1 on each arm

Elite Competition Class

Active Recovery Day

Performance Power Train

Thursday, March 21st 2019
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: ABmat Bench Press
Max 5
-then
1xAMRAP @90%
1xAMRAP @80%
**Place an abmat on your chest and use it to create momentum and limit ROM slightly

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

MC HammersXJacked

Afterburner:
Death By Power Snatch +Bar over Burpee
For time and max weight.
Starting with #95/65, perform 1 power snatch and add 10lbs, performing one power snatch until failure.
*In between every power snatch, perform 5 bar over burpees.
*Go as fast as proper posture and position will allow.
Score is overall weight and time.