Reminder that we will be closing early today to take all of the coaches out for dinner. 5:20 p.m will be the last class of the night. Stay fit Hooligans

Freedom WOD Classes

Warm Up: 6 Mins
3 Inchworms
10 / Side KB Bottoms Up Presses
10 Push Ups
1:00 Jump Rope
200 M Run

Strength: 12 Mins
Alternate on the 2:00 for 3 sets each:
12 Bench Press (Heavy unbroken sets (60-70%)
15 / Arm Alternating DB Curls

Mobility: 8 Mins
2 Min / Side KB Calf Smash
2 Min / Side LAX Roll Chest

Metcon : 13 Mins
13 Min AMRAP
30 DU / 60 Singles
10 DL (135/95)
5 HSPU

Elite Competition Class

Active Recovery Day

Performance Power Training

Tuesday, July 16th ME LOWER:
Jet Fuel:
3 x :15 stations
Superman https://youtu.be/Y0S-F8RlxwE
Hollow hold
Side Plank
Side Plank

-then
20 squats
20 toe touches

-then
stretch

Major Lift: Red: Squat

Wht/Blu: Box Squat vs. Bands
Max 1

1xAmrap @80%
*Compare to max 3, June 18th

GainCity:

-Banded KB swing https://youtu.be/PN9dppWJcGQ *video shows overhead, but eye level is fine.
3×20

-DB Bulgarian Split Squats https://youtu.be/rqtw7wx4vKo *dont actually do curls, that was a joke
3×10 (each)

-Leg ext/Curl
3×20 each

Afterburner:
5 Rounds AFAP:
10 Squats (135/95)
200m Row