Sign Up Sheets Are Finally At The Front Desk For The In-house Olympic Meet And The DNR 2025 Open!
Freedom WOD Classes
Warm Up 8 Mins
2 min Double Under Practice
Then 2 Rounds:
8 Kip Swings
8 Deficit pushups
8 Jump Squats
Strength: 10 Mins
3 Rounds = 7.5 Mins
30 Secs Hollow Rocks
30 Secs Reverse Crunch
30 Secs Plank Tuck Ups video
30 Secs Mountain Climbers
30 Sec Rest
Metcon: 18 Min
For Time: 18 min cap
Buy In
120 Double Unders / 200 Single Unders
10 Rounds
5 Pull Up
10 Push Up
15 Air Squat
Cash Out
120 Double Unders / 200 Single Unders
Functional Bodybuilding Class
Tuesday: Back and Triceps:
1) 4×25
Straight Bar Lat Pull Down
2) 3×20 Build Over the 3 Sets
V-Bar Low Row
3) Giant Set 3×15-20
V-Bar Lat Pull Down
Tricep Press Down
Lat Press Down
4) Super Set 3×15-20
T-Bar Row
Cable Rope French Press
5) Giant Set 3×15-20
Stand Single Arm Cable Row
DB Tricep Kick Back
DB Bent Over Row
*Do everything on the right arm aka cable row, kick back, bent over row then switch to the left arm = 1 set
Ladies Hour:
Warm Up: 10 Mins
2 Rounds
20 Banded Pull Aparts
10 Banded DL
10 Banded Air Squats
20 Banded Front Raises
Strength: 9 Mins
3 Rounds
Tabata 20/10
Lateral Skip lunge
Squat Jumps
Forward/Backward Lunge
Metcon: 15 Min Cap
30-25-20-15-10 reps for time of:
MB Cleans
Push press wall-ball shots