Month: October 2017

10.31.17

Tuesday

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

B.
Power Clean
8:00 to build to a heavy-ish single

Then at 10:00

AMRAP in 10:00
7 Hang Power Clean (135/95)
10 Wallball shots (20/14)

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Monday Morning ReMinders 

 10.30.17
Happy Monday freedom family.
When you come to the gym today you will see some lockers and a what used to be the dumbbell rack please use that to put your belongings on and use the lockers to put your things in.
As the holidays approach please look out for our annual holiday party and also a toy drive that we will be doing. 
Freedom is now recycling water bottles please throw your empty water bottles into the cardboard box. 
Dates to look forward to….

December 16th- MFLH Invitational 

10.27.17

Friday

A.
Atb0:00
Clean and Jerk
15:00 to establish a heavy single

5:00 transition

B.
At 20:00
“DT”
5RFT:
12 Deadlift
9 Hang Power Clean
6 Shoulder to Overhead
(155/105)

C.
Run 1200m recovery run

D.
3 sets:
10 v-ups
10 hollow rocks
10 tuck sits
:10 hollow hold
rest as needed

10.26.17

Thursday

A.
4 Sets:
DB Bench Press x 8 reps @ 30X1 tempo
front Banded bent over row x 8 reps
:30 hollow body hold

B.
Every minute on the minute for 18:00
1 – 18 Alt DB Snatch (50/35)**
2 – 12 Box jump overs (30/24)
3 – 6 Muscle-ups

**must be TNG reps