Nutrition Challenge meeting, lead by Coach Ana will be from 10am-12:00pm on Saturday 2/2. Save the date and respond on the FB event. This will be set up very different from the previous challenge so if you plan to participate in the 6 week challenge please be sure to join us for the meeting!

Freedom WOD Classes

Warm Up: 6 Mins
2 Rounds 
10 Banded Pass Throughs
5 Power Snatch
5 Pressing Snatch Balances – feet don’t move (to OHS mobility)
5 Strict Knee Raises
Then :30 / Side Samson

Strength: 14 Mins
8 Minute “Pacing” EMOM:
Odd: 5 Snatch @72% – Perform 1 Rep Roughly Every 10 Seconds (No Tn’G)
Even: :45 C2B or Hardest Variation *aim for same # every round

*We are learning how to pace here

Mobility: 8 Mins 
Barbells Smash Traps from Rack 2 Min / Side
KB Calf Smash 2 Min / Side
*Trade equipment with someone at 4 mins

Metcon: 12 Mins
12 Min EMOM:
Odd: 3 Snatch (135/95 or 65%) + 35 DU (70 singles or DU practice)
Even: 3 C&J (same weight) + 15 Sit Ups

Elite Competition Class

Rest Day

Performance Power Train

Thursday, January 10th, 2019
Preflight: BIG DAY. 1rm Slingshot bench is back again, because like Tuesday, I dont know of anyone who hit it on December 27th. If you did, perform a 1rm bench today. CT’s gauntlet is murder. Be ready.

JetFuel: Bike 3 mins
3x
10 DB Bench
10 DB Shoulder Press
20 Facepulls

Major Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Wht/Blu: Slingshot Bench
Max 1
1xAMRAP @80%

GainCity:
-DB Floor Press
3×15
-Single Arm DB Row
4×8
-DB Single arm Front Raise
4×20 (each)
-CT Fletcher Tricep Gauntlet (Its Baack 🙂
https://youtu.be/n0vxqTzQ5Yc
Using 5 different weights DB’s, Perform 20 laying Tricep Ext at each weight, descending in weight, to 100 total reps. THEN, go back up, 20 reps at each weight until done. Finish with the heaviest weight for the last 20 reps, making 200 total reps.

Afterburner:
10-9-8-7-6-5-4-3-2-1
Pullups
5 Cal Bike and 5 Situps in between each set of pullups. Finish with bike and situps.
**All sets MUST be strict and unbroken**
**It may require a little bit of rest after situps before starting the next set of pullups to ensure they stay unbroken. This is ok today, just dont make it excessive.
**Scale pullups anyway, and different scaling options may be used on different sets i.e. you cant so 10 pullups so you do ring rows, but you can do 4 pullups so you do pullups. In between, you use increasing difficulty ring row or banded pullup. NO KIPPING.