Hooligans, meet your April Liberty Fundamentals graduates! Make sure when you see a new face you introduce your selfs and give them a proper Hooligan welcome. 

Freedom WOD Classes

Warm Up: 10 Mins
3 Rounds
100 M Row, Ski, or Bike
10 Hang Squat Cleans
10 Double Unders or attempts
Then
1 min /side Samson

Mobility: 8 mins
2 min /side Banded Hip Stretch
2 min /side Banded Shoulder Stretch

Strength: 15 Mins
Functional Over Reaching Week
Cleans
5×1 @ 85-90%

Metcon : 7 min
7 Min AMRAP Ladder
2 Hang Power Cleans 135/95
20 Double Unders or 20 Singles
4 Hang Power Cleans
20 Double Unders or 20 Singles
6 Hang Power Cleans
20 Double Unders or 20 Singles
8 Hang Power Cleans
20 Double Unders or 20 Singles
…….and so on until 7 mins expires.

Cleans increase by 2 each round, Jump rope stays the same.

Elite Competition Class

Active Recovery Day

Performance Power Training

Thursday, April 25th, 2019
Jet Fuel: Bike 2mins
3x
5 Pushups
5 (each side)Plank KB pass through/drags https://youtu.be/Eker_fO0bck
5 kb push press each arm

Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: ABmat Bench Press
Max 3
-then
1xAMRAP @90%
1xAMRAP @80%
**Place an abmat on your chest and use it to create momentum and limit ROM slightly
**Compare to max 5 March 21st**

GainCity: 
Incline DB Bench
5×12
Supine BB Row Complex https://youtu.be/QB1VFrDdYOU
3xTo failure
Tabata alternating (4mins)
Plate Curls/Bus Driver’s
DB Supinated Rows https://youtu.be/madfhQGE_vE
5×20

Afterburner: (optional)
70 Pullups
**Every Break, 10 cal bike and 20 mtn Climbers**