Warm Up:
3 Rounds 45/15 Tabata
Air Squats
Single Leg KB Deadlift
Walking Lunges
Strength: 9 Mins
3 Rounds on the 3 Mins
X-Band Walk down/back
10 KB Sumo DL
Metcon: 20 Mins
For Time
1000 M Row
50 Wall Balls
25 Burpee
Happy Veterans Day and Belated 250th Birthday to the Marine Corp!
Today’s workout is the Combat Fitness Test. Dare we say, this might become an annual benchmark at DNR so lets record everything today!
Freedom WOD Classes
Warm Up: 8 Mins
400 M Run
E-W-E Down & Back
High Knees
Butt Kicks
Toe Touches
Walking Samson Stretch
Inchworms – one way only
Agility CFT Style: 15 Mins
“Maneuver Under Fire” – Video – Split into 2 or 3 groups
Group 1 completes full round before next group starts
For Time:
N-S-N
1 Lap Shuttle Sprint
Low Crawl half way
High Crawl Back half way
1 Lap Shuttle Sprint
1 Length: Partner Drag OR Sled Drag
1 LAP: Partner Carry or Sled Push
2 Lap: 2 Arm Farmer Carry #30 db/kb
5 Push Ups
2 Laps 2 Arm Farmer Carry #30 db/kb
* 1 lap equals N-S-N
**1 Length = N-S
***Partner with someone you comparable to your size if performing partner carry & drag
Metcon: 14 Min Cap CFT Part 1 & 2 on a 14 Min Clock "Movement to Contact" For Time and 8 Min Cap: 880 Yard Run aka .5 mile Run OR 1000 M Row Starting at 12:00, 2 Min AMRAP "Ammunition Lift"" Shoulder to Overhead #30 DB / KB or Bumper Plate
Functional Bodybuilding Class
Week 18
Tuesday
Session 1: Steady State Effort averaging 120-130 BPM for 20 Minutes.
Choose ONE from…
1) 20 Minutes Weighted Vest Uphill Walk
2) Bike x 20 Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x 10 Minutes, then w/ remaining 10 minutes perform AMRAP 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x 10 Minutes, then in remaining 10 minutes EMOM 6-10 Burpees each min
Choose ONE from…
1) 20 Minutes Weighted Vest Uphill Walk
2) Bike x 20 Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x 10 Minutes, then w/ remaining 10 minutes perform AMRAP 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x 10 Minutes, then in remaining 10 minutes EMOM 6-10 Burpees each min
Session 2: 60 Mins
Giant Set
4 Sets
20 Reps Partial Cable Rear Delt Fly (top)
20 Reps Cable Rear Delt Fly Full ROM
20 Reps Partial Cable Rear Delt (bottom)
20 Reps Bent Over DB Rear Raises
Do all 4 exercises without stopping = 1 set
Giant Set
4 Sets
20 Reps High Rope Rotations (90/90 face pulls)
20 Reps Rope Front Raises w/Separation
20 Reps DB “I” to “T” (anterior head focus)
20 Reps DB “T” to “I” (lateral head focus)
Do all 4 exercises without stopping = 1 set
Giant Set
4 Sets
20 Reps DB Partial Side Lateral Raise (top)
20 Reps Db Full ROM Side Lateral Raise
20 Reps DB Partial Side Lateral (bottom)
60 Sec Lateral Raise Static Hold (top) you’ll need very lightweight
Do all 4 exercises without stopping = 1 set
