Congrats Berenice and Cesar! Taco Stop was ranked as one of  USA Today’s best  restaurants of the year! We’re happy for you and proud to call you Hooligans! Our community is full of great people with amazing work ethic! Thank you for calling DNR home and making this place so special!

Freedom WOD Classes

Warm Up 8 Mins
15-20 Calf Raise with toes on bumper plate
15-20 Tibialis Wall Raise – Video
Toe Walk down and back (N-S-N)
Heel Walk down and back (N-S-N)
20 PVC Thrusters – focus on timing
10 Kip Swings + Hip Drive
2:00 / Side LAX Glutes OR Roll Calf on KB handle

Skills Practice: 15 mins
**Don’t over do this. Practice, not AMRAP**
15 Minutes to practice any that you might see in the open
Coaches will be assisting athletes with Jump Rope variations:

• Singles
• DU (high jumping singles, penguin taps, focus on timing to match jump with wrist speed)
• Crossovers – kinda… we’re not great either.

Metcon: 12 Min Cap
“22.3 Open”
For Time:
21 pull-ups (Jumping Pull Ups)
42 double-unders (singles)
21 thrusters 95/65 (65/45)
18 chest-to-bar pull-ups (chin over bar pull ups)
36 double-unders (singles)
18 thrusters 115/75 (85/55)
15 bar muscle-ups (c2b pull ups)
30 double-unders (singles)
15 thrusters 135/85 (105/65)
*Scaled in parentheses*

Functional Bodybuilding Class

Week “A”
Friday: Arms Bicep and Triceps (Optional Day)
1)Super Set: 4×8-12
Seated DB Curls
DB Skull Crushers
Then drop the weight down

1×8-1
Single Arm Curl while holding the other side static at 90degrs for 8 then switch.
Same thing for Skull Crushers

2)Super Set: 4×8-12
EZ Bar Preacher Curls
DB Overhead Extension
Last set is a double drop set for both movements. Meaning ME reps at heavy weight then drop to a lighter weight
for ME then one more drop in weight for ME reps then move to Tricep for same double drop set.

3)Super Set: 4×8-12
Incline DB Curls
Cable Rope Overhead Extensions
Last set is a double drop set for both movements.

4)Super Set: 3x 21’s
Straight Bar Curl
Cable Rope Push Downs

5)Super Set: 4×8-12
DB Alternating Hammer Curl
Single Arm Cable Push Downs

6)Super Set: 4×8-12
Cable Curl
Cable Push Downs