Thank you to Mr. Cormac for this awesome painting he gave us yesterday. He painted this as a thank you for his KidFit training!

Freedom WOD Class

Warm Up: 10 Mins
3 Rounds 
200 m Run
4 KB Turkish Get up
6 Russian KB Swings

Strength: 12-15 Mins
Strict Press using 90% of your 1RM to calculate load
65% X 5
75% X 5
85% X 5+
When you see 5+, 3+, or 1+, that means you do the max reps you can manage with
that weight, with the goal of setting a rep record in each workout.

Metcon: 15 min Cap
400 meter Run
25 Ring Dips
30 KB Swings 53/35
50 Double Unders 2:1 Singles
30 KB Swings 53/35
25 Ring Dips
400 meter Run

Post time on white board.

Elite Competition Class

**Deload Week**

1. Run Conditioning
5 Rounds:
1:00 On / :30 Seconds Off

Rest 2:00

5 Rounds:
1:00 On / :30 Seconds Off

2. Conditioning
5 Rounds For Time:
10 Alternating Dumbbell Power Snatches (80/55)
40 Double Unders
20 Toes to Bar
40 Double Unders

Brother Bro’s Barbell Club

Wednesday (Session Two)
A.
Every 90 seconds, for 9 minutes (6 sets):
Power Snatch + Hang Power Snatch x 2 reps

*Sets 1-2 @ 70% of 1-RM Power Snatch
*Sets 3-4 @ 75% of 1-RM Power Snatch
*Sets 5-6 @ 80% of 1-RM Power Snatch

(Perform a power snatch then lower the bar to just above the knee & perform a hang power snatch. Do this for 2 reps)

B.
Every 90 seconds, for 9 minutes (6 sets):
Power Clean + Hang Power Clean + Power Jerk x 1 rep

*Sets 1-2 @ 70% of 1-RM Power Clean
*Sets 3-4 @ 75% of 1-RM Power Clean
*Sets 5-6 @ 80% of 1-RM Power Clean

(Perform a power clean, lower the bar to just above the knee & perform a hang power clean, then perform a power jerk)

C.
In 20 minutes, build to a 1-RM Front Squat

D.
Every 3 minutes, for 9 minutes (3 sets):
Front Rack Lunges x 8 reps each leg

Aim for 2 heavy working sets.

E.
Every 2 minutes, for 6 minutes (3 sets):
Romanian Deadlift x 10 reps

(Goal weight should be 65-75% of 1-RM Clean)