Thank you to everyone that has grabbed an ornament off of the Christmas tree for Rocky Mountain Kids. Please note the deadline for presents is Monday the 18th. Please bring the gifts unwrapped by Monday!
Freedom WOD Classes
Warm Up: 12 Mins
250m Row
N-S-N Walking Samson stretch
10 Air Squats
N-S-N Walking Lunges
250 Row
Then
2 mins /side Roll out legs and or hips
Strength: 18 Mins
5×5
Back Squats
Working up to your heaviest set of 5 reps aka 5 rep max
Metcon: 14 mins
14 mins EMOM
200/175 M Row (50 seconds or less)
14 Back Rack Alternating Lunges 45/35
14 mins EMOM
200/175 M Row (50 seconds or less)
14 Back Rack Alternating Lunges 45/35
Partner up. One athlete will start with the row the other with Lunges. Alternate movements every minute until time expires. The row should take 50 seconds or less, if needed scale the row so it takes 50 seconds.
Functional Bodybuilding Class
Wednesday:
Session 1:
Core Workout: 5 Mins
4 Rounds
20 Sec Reverse Crunch
20 Sec Penguins/Heel Taps
20 Sec Straight Leg Hip Lift
20 Sec Rest
With remaining time:
Steady State Effort averaging 120-130 BPM for 15 Minutes.
Choose from…
1) Weighted Vest Uphill Walk
2) Bike x Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x Minutes, then w/ remaining 10 minutes perform 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x Minutes, then in remaining 5 minutes 20 Air Squats/ 10 Push-Ups
1) Weighted Vest Uphill Walk
2) Bike x Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x Minutes, then w/ remaining 10 minutes perform 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x Minutes, then in remaining 5 minutes 20 Air Squats/ 10 Push-Ups
Session 2:
-Chest supported T-Bar Row or Standing T-Bar Row
2 sets x 100 Reps
Rest pause to 100 reps (pick a weight you can get around 30 reps on the initial attempt)
V-Bar Pull Downs
4 Sets x 15 Reps (lean forward during the negative/lean back during the contraction
Double Handle Bent Over Seated Cable Rows
2-3 Sets x 20 Reps (stayed leaned forward)
Seated V-Bar Cable Mid Trap Shrug
2-3 Sets x 15 Reps (slow reps with slight hold at the top)
Dynamic Seated Cable Row
2-3 Sets x 20 Reps (keep low back tight and exaggerated the extension and flexion of your upper back)
Super Set
2-3 Sets x 20 Reps
Lying Dumbbell Row
Seated Shrugs
