Did someone say, “Max effort kipping pull ups!”? Lets see what you’ve got today Hooligans!

Freedom WOD Classes

Warm Up: 5 mins
2 Rounds:
10 Kip Swings
10 PVC Pass Throughs
10 Air Squats
15 Banded Y’s
Then – :30 HS Hold

Strength: 15 mins
10 RM Strict Press – 10 Mins
Max Effort Kipping / Butterfly Pull Ups
*If less than 8 perform a 1 Min M.E

Metcon: 22 min cap
In Teams of 3:
50-40-30
Bench Press (135/95)
Cal Bike (only row if needed)
HSPU
*One athlete works at a time, alternate as needed

Elite Competition Class

Active Recovery Day.

Performance Power Training

Thursday, December, 5th, 2019
Brief: Afterburner switches from a double tabata to 2, 4 minute amrap’s.

Warmup: Partners: Assault bike 100 cals, switch every 10.
Partner not biking, handstand hold or wallwalk. Last resort, Db’s overhead

Major Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day

Wht/Blu: Shoulder Press
Max 8
-then
3×10 @90% of 10rm
**Compare to max 10 October 24th**

GainCity:
100 Band Pull apart
100 Band Presses https://youtu.be/K0pgZiUp9Cg (the video shows the band behind the head. Do not do this. Keep it in front like a regular press)
100 Bandy Curls
100 Bandy Pushdowns
*Split these up in any number of reps in any order

Afterburner:
3, 4minute AMRAP’s
10 DB Floor Press AHAP+5lbs from last week
10 Knees to Elbow
*Rest 2 minutes between amraps