Lots of Birthdays this week! Here are 4 more to celebrate, Morgan Hockley turned 27 on Monday the 27th then Saturday 12/8 is Christine Engelen 41, Kale Creech 31 and Danielle Janarek-Farquhar 29 Birthdays. Make sure you help them all celebrate the right way and come crush their Bday WOD!

Freedom WOD Classes

Warm Up: 5 mins
High Knees down and back (long side / east to west)
Butt Kicks down and back
Samson Stretch down and back
15 PVC Pass Throughs
15 PVC Front Squats
15 PVC Hang Clean and Jerk

Strength:
Every 90 seconds, for 9 minutes (6 sets):
Clean and Jerk

*Set 1 = 2 reps @ 75%
*Set 2 = 2 reps @ 80%
*Set 3 = 2 reps @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep @ 95%
*Set 6 = 2 reps @ 90%

8 Mins
Tempo Front Squat 2-0-X-0
3×5 at 70%
60 sec rest between sets

• 2-0-1-0
• The first number (2) is the eccentric, or lowering, component of the lift.
• The second number (0) denotes any pause at the bottom.
• The third number (X) is the concentric, or lifting, component. (X=Explode Up)
• Finally, the fourth number (0) denotes any pause at the top.

Metcon:
“Christine 41” “Kale 31” “Danielle 29” “Morgan H. 27”
Teams of 2, AMRAP 20:
12 Cal Row
41 Wall Ball (players choice)
8 HSPU
27 DB Power Cleans (players choice)
18 Dips
29 Single Arm KB Floor Sweeper (14 each side)
31 DU

You may split the reps up as needed.

Elite Competition Class

Stamina Squatting (Final Week) 
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats

Barbell Loaded at 85% of 1RM Front Squat For Both Lifts

Gymnastic Practice
In 15 Minute Window:
8 Strict Toes to Bar
25′ Handstand Walk O-Course

“Babs”
3 Rounds:
10 Bar Muscle-ups
20 Deficit Kipping Handstand Push-ups (4.5″/3″)
30 GHD Sit-ups
40 Wallballs (30/20)

Recovery Bike
50 Minute Effort

Brother Bro’s Barbell Club:

Friday (Session Three)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving x 5 reps

Build over the course of the 3 sets.

Followed by…

Every 90 seconds, for 6 minutes (4 sets):
3-Position Snatch x 1 rep

(Perform a Hip Snatch, followed by a Snatch from the knee, followed by a Snatch from the ground)

Build over the course of the 4 sets. Use this as a warm-up exercise.

B.
Every 75 seconds, for 10 minutes (8 sets):
Snatch x 1 rep @ 80-83%

Focus on consistency today. Make every rep as sharp as possible.

C.
Every 2 minutes, for 10 minutes (5 sets):
Clean Lift Off + Clean & Jerk x 1 rep

*Set 1 = @ 75%
*Set 2 = @ 80%
*Set 3 = @ 85%
*Sets 4-5 = @ 90%

D.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat

*Set 1 = 1 rep @ 85%
*Set 2 = 3 reps @ 80%
*Set 3 = 1 rep @ 90%
*Set 4 = 3 reps @ 85%
*Set 5 = 1 rep @ 95%
*Set 6 = 3 reps @ 85%

E.
In 10 minutes, build to a 5-RM Bench Press

Performance Power Train

Friday, DEC 7th, 2018
Pre-Flight: Speedy squats n deads, hammy work, single leg squat work, and a bike/wallball blast

Jet Fuel:
400m jog or 500m row
2x
10 Pole Squat
5 inch worms
8 (each) hip flexor warmup
-mash

Major, Lift: Red: Deadlift
-then 2xAMRAP @80% of the days heaviest set
Wht/Blu: Speedy Squat, Deadlifts
Squats:
5×5 @50%
5×3 @55%
3×1 @60%

Deadlifts:
7×2 @65%

GainCity:
KB Straight leg Deadlift
4×15

Weighted Pistols
3×10 (each leg)

Afterburner (optional): 
As Fast as Possible:
10-8-6-4-2
Cal Assault bike
20-16-12-8-4
Wallballs