First workout releases Thursday, get signed up and reserve your heat times for Friday Night Lights (after the workout is released)!

Freedom WOD Classes

Warm Up: 5 Mins
Flight Simulator – 5 Min Unbroken DU Ladder or Practice
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Strength: 14 Mins
8 Minute “Pacing” EMOM:
Odd: 5 Snatch @ 75% – Perform 1 Rep Roughly Every 10 Seconds (No Tn’G)
Even: :45 C2B or Hardest Variation *aim for same # every round

Mobility: 8 Mins 
2 Min / Side Roll Calfs
2 Min / Side Roll Traps

Metcon: 10 Min Cap
4 Rounds For Time:
20 Alternating DB Snatch (53/35)
50 DU or 100 Singles

Elite Competition Class

3-Position Pausing Power Clean
Build to a Heavy Complex:
1 High Hang Power Clean (Pause at Pockets)
1 Hang Power Clean (Pause 1 Inch Above the Knee)
1 Power Clean (Pause (1 Inch Below the Knee)

Pausing for a 2 Count at Each Position and in the Catch.

Conditioning
5 Rounds:
30 Double Unders
5 Power Cleans (175/115)
7 Bar Facing Burpees

Rest 1 Minute

Recovery Bike
16 Minute Recovery Effort

On the 4:00, 8:00, and 12:00: 20 GHD Sit-ups + 20 Hip Extensions

Performance Power Train

Tuesday, Feb 19th, 2019
Preflight: Block Pulls, a potent lunge/broad jump combo, and a sweet squat/bike burner

JetFuel:
2x
10 Cal Bike
10 Air Squats
10 Superman (2 count hold)
–
Hip/Hamstring mobility:
Using the edges of boxes, sit on the edge so the box cuts under the middle of the hamstring, with a KB on top of the thigh. Then switch to a pigeon stretch on the box
-Mash

Major Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Deadlift block pulls
Max 2
1xamrap @80%
**4inch blocks
**Compare to January 22nd**

GainCity:
-Superset
4x
20 DB Walking Lunges (10 each)
10 Broad Jumps
—
-GHR
3×10

AfterBurner (optional):
For Time:
5 Rounds
20 Air Squats
10 Cal Bike