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 Wednesday Morning on the 18th. Please bring the gifts unwrapped by Monday!
Freedom WOD Classes
Warm Up: 8 Mins
Dynamic warm up (N-S-N)
Sampson stretch
Toe walks
Duck walks
Skips
Karaoke
Broad jumps
Shuttle runs forward
Shuttle runs backwards
Strength: 10 Mins
3 Rounds = 7.5 Mins
30 Secs Figure 8
30 Secs Reverse Crunch
30 Secs Crossover Mountain Climber
30 Secs Straight Leg Hip Lift
30 Sec Rest
Metcon: 20 Min Cap
20 min cap
10-8-6-4-2-4-6-8-10
Shuttle runs
Box Jump 24/20
Double DB/KB front squats 50/35s
*1 shuttle run = Wall To Wall
Functional Bodybuilding Class
A WEEK: Heavy week
Tuesday: Back and Tricep:
1)Negative Strict Pull Ups with a 5 second negative phase 5×5
2)Giant Set: 3×8-12 pyramiding
Lat Pulldowns
Tricep Extension w/rope
Straight Bar Lat Press Down
3)Super Set:
Narrow Grip Seated Cable Row
Tricep Straight Bar Over hand/Under Hand
4)Super Set: 3×8-12 pyramiding
Bent Over Barbell Row
DB Tricep Kick Backs
DB Incline Bench Seal Row
5)Finisher: 3xME 5 Sec Concentric/Eccentric
Single Arm Seated Row
6)Giant Set: Ticep Finisher 2xME
EZ Bar Pull Overs
EZ Bar Skull Crushers
EZ Bar Close Grip Bench Press
Ladies Hour:
Warm Up: 6 Mins
3 Rounds
X-Band Walk
Lunges
Air Squats
Strength: 8 Min Cap
4 Rounds
10 /Side Single Leg KB RDL
10 / Side Long Lever Glute Bridge
10 /Side Front/Back Lunge
30 Sec Rest
Metcon: 20 Min Cap
20 min cap
10-8-6-4-2-4-6-8-10
Shuttle runs
Box Jump
Goblet Squats
*1 shuttle run = Wall To Wall