Rocky Mountain Kids Presents are do today! Please bring in your unwrapped presents! Thank you to everyone that donated!
Freedom WOD Classes
Warm Up: 5 Mins
20 Banded Pull Aparts
10 Cuban Rotations With Press
10 Front Raises
20 Banded Pull Aparts
30 Second Handstand Hold
Strength: 20 Mins
Week “B” AKA Unilateral Isometric Body Balancing
Station 1
Super Set:
2 sets x 12-15
DB Seated Forward Leaning Arnold Rotations
Db Arnold Press video
90 seconds rest between sets
Station 2
Giant Set:
2 sets 15-20
DB Bent Over Reverse Fly video
DB Side Lateral Raises video
Max Effort Hold at the top of Side Lateral Raises with 2.5, 5 or 10lbs plates
*90 seconds rest between sets
Metcon: 14 Min Hard Cap
5-7-12
Power Snatch 95/65
Handstand Push Ups
Then
400 M Run
Then
12-7-5
Power Snatch 95/75
Handstand Push Ups
Functional Bodybuilding Class
Thursday:
Session 1: Steady State Effort averaging 120-130 BPM for 15 Minutes.
Choose ONE from…
1) Weighted Vest Uphill Walk
2) Bike x 15 Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x 10 Minutes, then w/ remaining 5 minutes perform AMRAP 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x 10 Minutes, then in remaining 5 minutes EMOM 6-10 Burpees each min
Session 2: 60 minutes
Giant Set
4 Sets
20 Reps Incline Bench Press
20 Reps DB Crusher Press
20 Reps Wide Grip Push Ups
ME Standard Push Up w/ Arch
Do all 4 exercises without stopping = 1 set
Giant Set
4 Sets
20 Reps DB Alternating Decline Press
20 Reps DB Decline Barrel Press
20 Reps DB Decline Partial Flys (bottom)
20 Reps DB Decline Flys Full ROM
Do all 4 exercises without stopping = 1 set
Giant Set
3 Sets
20 Reps High Cable Fly (high to low)
20 Reps Mid Cable Fly (high to low)
20 Reps Mid Cable Fly (straight in front)
20 Reps Low Cable Fly (low to high)
Do all 4 exercises without stopping = 1 set
