Our hooligans represented DNR strong at Turkey Challenge this weekend! Everyone crushed it and pulled out two podium finishes!
Nathan took home a 3rd place finish in the Men’s Open
AND
Our team of Cass, Annie, Zack and Kmart locked down 2nd in the Rx Team division
Congratulations and thank you all for representing DNR!
Freedom WOD Classes
Warm Up: 12 Mins
500 M Row
2 Rounds:
:30 Hollow Body
:30 Plank
10 Air Squats w/ 3 sec pause at bottom
15 Band Face Pulls
Then 4:00 Athlete Choice Stretch
Metcon: 30 Min Cap
“Angie”
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Air Squats
Functional Bodybuilding Class
Monday
Morning Fasted State Cardio
Session 1: Steady State Cardio Effort averaging 120-130 BPM for 35-40 Minutes.
Choose ONE from…
1) 20 Mins on Step Machine
2) 20 Mins on Elliptical
3) 20 Mins on Bike
Choose ONE from…
1) 20 Mins on Step Machine
2) 20 Mins on Elliptical
3) 20 Mins on Bike
Evening Bodybuilding
Session 2: 60 Mins
Giant Set
4 Sets x 8-12 Reps
Reverse Cable Curls
Close Grip Cable Curls
Wide Grip Cable Curls
Wide Grip Drag Curls
Do all 4 exercises without stopping = 1 set
Giant Set
4 Sets x 8-12
Partial Rope Extensions (bottom)
Partial Rope Extensions (top)
Full ROM Rope Extensions
Close Grip Bench Press
Do all 4 exercises without stopping = 1 set
Giant Set
4 Sets x 8-12
EZ Bar Close Grip Curls
EZ Bar drag Curls
EZ Bar Seated French Press
EZ Bar Incline Skull Crushers
Do all 4 exercises without stopping = 1 set
TABATA 45/15
Alternating DB Curl
Banded Tricep Extensions
