Coach Tyler has been working out with us at DNR since the “before time” in the garage and coaching for almost as long! Kody and I have taken some time to think about this and have decided today will be his last day coaching with us because he’s fired.

Okay, so that might not be exactly true, but he will be taking a step back from coaching to spend more time with Coop on his days off as the little dude gets more mobile. Tyler will be taking on the role of a fill in coach which means you won’t see his name on the schedule regularly but he’ll cover some classes here and then. He’s actually getting re-certified this weekend to continue coaching with us!

Kody and I have been beyond lucky for all of the coaches who have come through DNR. Tyler has been the best of the best in every way! He has developed (a long time ago) into a phenomenal coach and leader. He was one of the first coaches that we took on and has been undoubtedly reliable for years! Thank you for everything that you’ve given to us and DNR and for being a part of our great big family! We love you bro.

Freedom WOD Classes

Warm Up: 8 Mins
2 Rounds :30 Each
Kip Swings
Ring Rows
Air Squats
Alt Lunges
Then:
50 Banded Curls
50 Banded Tricep Extensions

Strength: 12 Mins
10 Min E(very other)MOM – 5 Rounds:
5-10 Pull Ups – as hard as possible but still unbroken
*Kipping allowed, ring rows, c2b, negatives. Your choice but decide today and stick to it for the program!
OR
5-10 Muscle Ups
*Alternative: perform 1:00 Max rep every other minute, even if it’s just one. Feel free to start with MU then switch to a pull up variation.
**If you are still feeling Fran then take it easy here and focus on technique

Mobility: 6 Mins
1:30 / Side LAX Roll Glutes
1:30 / Side LAX Rotator Cuff
OR 6:00 stretch athlete choice

Metcon: 15 Mins
15 Min AMRAP:
Buy In: 30 Front Squats 115/75
Then AMRAP in remaining time of:
1 Rope Climb or 1 Muscle Up or 5 Ring Rows
3 Hang Power Cleans 115/75
5 Wallballs 30/20 (heavier than your normal)

Functional Bodybuilding Class