11.22.17

Wednesday

A.
Sandbag Squat
5-5-5-5-5 @ 3030 tempo
*8-10 Barbell body rows after each set.

B.
5 RFT:
21 Wallball shots (20/14)
15 Toes to bar
9 Deadlift (225/155)

C.
3 sets:
1:00 weighed plank
:30 rest

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11.21.17

Tuesday

A.
Every 2:00 for 6 sets:
30 Double-Unders
20 Russian Kettlebell Swings
10 Burpees
AFAP

B.
Every :90 for 7 sets:
1 “SloMo” Power Snatch @ 4X2X2*
+
1 Power Snatch

*How to read the “SloMo” Tempo Prescription.
If the tempo for the “SloMo” Lift was written as 4X2X2, here’s how we would perform the lift:
4 – indicates a 4 second pull from the ground to the power position
X – indicates the lift (Snatch/Clean) happening. This is the explosive part of the lift.
2 – indicates a 2 second hold in the receiving/catch position of the lift (Snatch/Clean)
X – indicates standing up out of the receiving/catch position of the lift
2 – indicates a 2 second hold at the finishing position of the lift, locked out, standing tall.

C.
1K Row TT

Monday Morning ReMinders

Monday Morning ReMinders

11.20.17

Happy Monday Fam. Hope you all have an amazing Thanksgiving with family and friends. We are very lucky to have you all as members and now part of our family. Thank you for being a part of Freedom.

Holidays are coming!!!!!

1. Ladies Night at Deb’s House- December 1st 7pm. Bring a $20 gift to play a game and an app or dessert. Let me know if you can make it.

2. Keep Friday, December 22nd open for the Holiday Party. Brick House Brewery 7-10pm $50. Apps and open bar in our own private room!!!!! Please bring this money in sooner than later. Cash or check.

**Also we will be having some great raffle items to raffle off Chinese Auction style at the MFLH Invitational. This money goes towards gifts we purchase for kids at Good Sam Hospital during the Holiday season.

If you own a business and would like to donate something to the Auction, we would appreciate it. You can give these items to Deb.

Any good transformations out there? Send us a short summary and some pictures please.

11.20.17

Monday

A.
Back Squat
2-2-2-2-2 @ 32X1 tempo
*build ever so slightly from last weeks loads, and remember – the weight is not of big concern. Mechannics, mechanics, mechanics.

B.
3 rounds for time
21 Pull ups
21 HSPU
21 squat cleans (115/75)

Rx+
CTB
Strict
135/95

11.15.17

Wednesday

A.
10RFT:
10 Wallball shots (20/14)
:10 rest

B.
3 sets:
:30 hollow body hold
10 side plank with rotation
16 Single arm KB OH Walking lunge (8/side) AHAP
Rest :90

C.
For time:
250m row
15 kb swings (70/53)
25 burpees
15 kb swings (70/53)
250m row

1.14.17

Tuesday

A.
10RFT:
30 Double-Unders
9 Toes to bar
:30 rest

B.
Every 1:10 x 10 Sets:
1 “SloMo” Power Snatch @ 4X2X2*
+
1 Overhead Squat:

*How to read the “SloMo” Tempo Prescription.
If the tempo for the “SloMo” Lift was written as 4X2X2, here’s how we would perform the lift:
4 – indicates a 4 second pull from the ground to the power position
X – indicates the lift (Snatch/Clean) happening. This is the explosive part of the lift.
2 – indicates a 2 second hold in the receiving/catch position of the lift (Snatch/Clean)
X – indicates standing up out of the receiving/catch position of the lift
2 – indicates a 2 second hold at the finishing position of the lift, locked out, standing tall.

C.
“Isabel”
For time:
30 Snatch (135/95)

Monday Morning ReMinders

Monday Morning ReMinders

11.13.17

Happy Monday Fam.

A lot going on here so please read it all.

Lost and found is in closet please claim your lost and make it found.

Open House- Wednesday November 15th. Bring a friend or two and if they join that day you each get a little something.

Holidays are coming!!!!!

1. Ladies Night at Deb’s House- December 1st 7pm. Bring a $20 gift to play a game and an app or dessert. Let me know if you can make it.

2. Keep Friday, December 22nd open for the Holiday Party. Brick House Brewery 7-10pm $50. Apps and open bar in our own private room!!!!! Please bring this money in sooner than later. Cash or check.

**Also we will be having some great raffle items to raffle off Chinese Auction style at the MFLH Invitational. This money goes towards gifts we purchase for kids at Good Sam Hospital during the Holiday season.

11.13.17

Monday

A.
Back Squat
3-3-3-3-3 @ 32X1 tempo
*build ever so slightly from last weeks loads, and remember – the weight is not of big concern. Mechannics, mechanics, mechanics.

B.
10RFT:
8 Calorie Row
8 Handstand Push-Ups

Rx+
Ski
Strict

C.
3 Sets:
10 Ring Rows @ 2112 tempo
10 Scap Pull-Ups @ 2112 tempo