This is what bonding looks like. Lobby Yoga is not a thing but taking every opportunity to stay supple is!
If you are planning to take advantage of the personal training program in January, February and March contact your coach before the week is up. Chase your goals with clarity and even more accountability.

Freedom WOD Classes

Warm Up: 6 Mins
2 Rounds
10 Upright Rows
10 Hang High Clean Pulls
10 Power Cleans
10 PVC Prone C2B Pull Ups
10 PVC Banded Pull Downs

Strength: 14 Mins
8 Minute “Pacing” EMOM:
Odd: 5 Cleans @72% – Perform 1 Rep Roughly Every 10 Seconds (No Tn’G)
Even: :45 T2B or Hardest Variation *aim for same # every round

*We are learning how to pace here

Mobility: 8 Mins 
Foam Roll Lats 2 Min / Side
LAX Roll Chest 2 Min / Side

Metcon: 15 Min Cap
5 Rounds for time in teams of 3:
10 Bench Press (155/105)
16 Alternating DB Snatch (53/35)
15 Box Jumps

Elite Competition Class

Kipping Handstand Pushups
On the 3:00 x 5 Rounds
15/12 Calorie Ski Erg
7 Deficit Kipping Handstand Push-ups
50′ Front Rack Dumbbell Lunge

Athletes Build in Deficit and Weight to a Heavy 50′ Distance.

“Fuller Circle”
For Time:
75/50 Calorie Assault Bike
150 Double Unders
2000 Meter Row
150 Double Unders
75/50 Calorie Assault Bike

Midline
4 Rounds, Every 3 Minutes:
20 GHD Sit-Ups
50′ Handstand Walk
Time Remaining: Max D-Ball Hold (150/100)

No Rest Between Rounds. 12 Minute Running Clock.

Performance Power Train

Tuesday, January 8th, 2019
Preflight: Sumo Dead is back again today because this was the major lift from Christmas day, and I havent heard of anyone actually hitting it. If you did do it, simply change it today to be without bands.

JetFuel:
Row 500
Hip Circle Walk (front/back/side2side)
10 Hip Circle Squats
10 Hip Circle Good Morning
-Mash

Major Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Banded Sumo Deadlift from 2” deficit
Max 1
1xAMRAP @80% vs band
1xAMRAP @70% no band
*Stand on a mat or a plate that makes a 2” height difference from the floor, then band the deadlift. Looking for 5-8 reps on the 80%, then 10-15ish on the 70% without bands

GainCity:
-Bandy Belt Squats
4×20
-DB Bent Over Rows
4×15
-Bendy Leg Curls
4×20

AfterBurner:
OTM, 10 minutes:
10 DB Deadlifts
20 Lateral Hurdles (jump and land with both feet, side to side)
*Focus on a high jump, versus just bending your knees to get over the hurdle