Month: November 2017

12.1.17

Friday

FITNESS

A.
E2MOM x 14:00
8 Romanian Deadlift + 12-15 tuck sits

B.
10RFT:
3 Power cleans
5 Burpees
7 Air squats
_____________________________________________

PERFORMANCE

A.
3 Position Clean + 3 Jerks
*floor, below knee, above knee
15:00 to build to a heavy complex

B:
10RFT:
3 Power Cleans (135/95)
5 Handstand Push-Ups
7 Wallball shots (20/14)

Plus
(155/105)
Strict
30/20

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11.30.17

Thursday

FITNESS

A.
3 Sets:
100’ Waiters Carry (Weak)
100’ Waiters Carry (Strong)
10 Pike ups on ERG

B.
50 Calorie Row
1000’ Sandbag Carry (150/100)
25 Strict Pull-Ups
1000’ Sandbag Carry
50 Calorie Row
____________________________________
PERFORMANCE

A.
3RFT:
21 GHD Sit-ups
100’ HSW
*minimum 10’ UB increments
10:00 CAP

B.
For time:
50 Calorie Assault Bike
1000’ Sandbag Carry (150/100)
50 CTB Pull-Ups
1000’ Sandbag Carry
50 Calorie Assaut Bike

11.29.17

FITNESS

A.
5-5-5-5-5 @ 22X1 (reset – no tng)
*12 band pull aparts between sets

B.
800m Run
50 DB Thrusters
50 KB Sumo Deadlift
50 Sit-ups
50 Step ups

_________________________________
PERFORMANCE

A.
Deadlift
5-5-5-5-5 @ 22X1 (reset – no tng)
*12 band pull aparts between sets

B.
800m run
50 Thrusters (95/65)
50 Deadlift (95/65)
50 Toes 2 Bar
50 Box Jumps Overs (24/20)

11.28.17

Tuesday

FITNESS

A.
6 Sets:
30 Mountain climbers
20 Russian twists
10 Russian Kettlebell Swings

B.
4 Sets:
Ring Rows x 8-12 reps
Single arm DB Z-Press x 8-12 reps
Dead bug x 12 reps

C.
10:00 AMRAP
100’ Run
10 DB Snatch
________________________________________

PERFORMANCE

A.
Every 2:00 for 6 sets:
30 Double-Unders
10 Russian Kettlebell Swings
5 Bar Muscle-ups
AFAP

B.
Every :90 for 6 sets:
1 “SloMo” Power Snatch @ 4X2X2*
+
1 Power Snatch
+
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.6?

C.
10:00 AMRAP
100’ Run
10 DB Snatch (100/75)

11.27.17

FITNESS

Monday
A.
Back Squat
5-5-5-5-5 @ 32X1 tempo
*build ever so slightly from last weeks loads, and remember – the weight is not of big concern. Mechannics, mechanics, mechanics.

B.
For time:
30 Calorie row
60 Burpees
30 DB Ground to overhead
60 DB Goblet Squats

_____________________________________________________________
PERFORMANCE

Monday
A.
Back Squat
3-3-2-2-1-1 @ 32X1 tempo
*build ever so slightly from last weeks loads, and remember – the weight is not of big concern. Mechannics, mechanics, mechanics.

B.
For time:
30 Calorie row
60 Burpees over bar
30 Clean and jerks (135/95)
60 Wall Ball (20/14)

11.23.17

Thursday

Happy Thanksgiving!
TURKEY TRIO
40 minute AMRAP:

Partner 1:
Run 400m

Partner 2:
AMRAP of the complex:
1 Deadlift + 1 Hang Power Clean + 1 Left and Right Lunge + 1 Shoulder to Overhead = 1 rep
(155/105)

Partner 3:
AMRAP Burpee Muscle-ups/Pull-ups

Partner 1 is the pace setter. When partner 1 finishes the run, all partners will rotate to the next station and so on for max repetitions.

Have fun with your friends as you do this and be thankful that your fitness allows you to think things like this are fun 🙂

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.