We Have A Team Competing This Weekend In The MBS Turkey Challenge! Go Cheer Them On If You Can! Heat Times Are In The Picture Above.

Team Chalk Tuah!
Cassandra, Andi, Bryan, Zack

Located At the Stockyard Event Center Denver Colorado

Freedom WOD Classes

Warm Up (5 Mins)
10 /leg Front and Lat Kicks
5 Spealler Rolls
Then
2 Rounds w/unloaded bar
9 Olympic Deadlift
6 Hang Power Cleans
3 Front Squats

Mobility:
60 Sec Lax Ball Chest per side
60 Sec Lax Ball Lats per side

Strength:
4 Mins to warm up to first working weight

6 Mins
Clean (this is ran as a group with the coaching leading the count)
3×5 at 60, 65 & 70% With a 2 sec pause at the top of the “Lift off” or right above the knees

10 Mins
Front Squat (mobility between sets)
3×5 at 60% With a 4 sec pause in the bottom position of each rep

Metcon: 15 mins
5 Rounds
9 Olympic Snatch Grip Deadlift 115/75
6 Hang Power Snatch 115/75
3 Overhead Squat 115/95

You must go unbroken on all reps of the round meaning 9 Deadlift right into 6 Hang Power Snatch right into 3 OHSQ without dropping setting the bar down/letting go of it. You may rest between rounds as needed however this is for time. Every time you set the bar down you owe 5 lateral burpee over bar.

NOTE: Scale the Hang Power Snatch to Hang Power Clean and Overhead Sq to Front Squat if you aren’t able to snatch. If you can power snatch but can not OHS, scale the OHS to a Back Sq.

Functional Bodybuilding Class

Friday: Arms Bicep/Tricep (Optional Day)

1) 4×8-12 Super Set
Incline DB Curls
Rope Tricep Ext

2) 4×8-12 Super Set
Reverse Curl
Incline Skull Crushers

3)  4×8-12 Super Set
Incline Seated DB Hammer Curl
Tricep Kick Backs

4) 4×8-12 Super Set
Close Grip Straight Bar Curl
Single Arm Reverse Cable Ext

6) 4×8-12 Super Set
Alternating DB Curls
Straight Bar Cable Ext

7) 3xME
Incline Bench Preacher EZ bar Curl

Dive Team

Warm Up 10 Mins

Diving Technique Led By Coach Luke 30 Mins 

Metcon: 12 min Cap
75 Plate Jumps
Then
2 Rounds of
10 KB Deadlifts
5 Push Ups
10 Alternating Lunges

50 Plate Jumps
Then
3 Rounds of
10 KB Deadlifts
5 Push Ups
10 Alternating Lunges

75 Plate Jumps
Then
2 Rounds of
10 KB Deadlifts
5 Push Ups
10 Alternating Lunges