Happy Birthday To Liza White and Vanessa Knapp!
We are blessed to say the least that they are part of the gym.
You both are amazing humans!
Freedom WOD Classes
Warm Up: 5 Mins
2 Rounds
100 m Run
5 RDL
5 Ring Rows
5 Deadlifts
5 Pull Ups
Strength: 20 Mins
“A” Week 9
5×5
Deadlift
Working up to your heaviest set of 5 reps aka 5 rep max
Metcon: 16 Min
8 Rounds
5 deadlifts 135/95
200M Run
5 C-2-B Pull Ups
Functional Bodybuilding Class
Choose ONE from…
1) 20 Minutes Weighted Vest Uphill Walk
2) Bike x 20 Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x 10 Minutes, then w/ remaining 10 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 10 minutes EMOM 6-10 Burpees each min
MomFit:
Warm Up:
Plate Warm Up
Strength: 10 mins
Giant Set:
2 sets
X-Band Lateral Walks video or Monster Band Lateral Walks video
**full length of the gym down and back (east-west) do not drag your feet**
12-15 KB Sumo Deadlift
12-15 /leg Single Leg Hip Thrust video add weight to your lap if needed
90 seconds rest between sets
Metcon: 12 Mins
8 Round Rotating Tabata :20/:10
MB Cleans
Burpees
Ring rows
Crew Team:
Warm Up: 10 mins
90 sec /leg Couch Stretch
Then
10 Air Squats
5 Speal Rolls
10 Lunges
5 Inchworms
10 Single Leg Broad Jump Squat
Strength: 15 mins
Giant Set:
3 sets
X-Band Lateral Walks video or Monster Band Lateral Walks video
**full length of the gym down and back (east-west) do not drag your feet**
12-15 KB Sumo Deadlift
12-15 /leg Single Leg Hip Thrust video add weight to your lap if needed
90 seconds rest between sets
Metcon: 20 Mins
10-9-8-7-6-5-4-3-2-1 Thruster or Wall Balls
100-150-200-250-300-350-400-450-500-5500m Row