The DNR Coaches were out and about in the wild putting their fitness to work last weekend! Coach Rachel completed her first full marathon in Austin, TX and our boys, Zack and Bryan put a team effort in at a competition in Colorado Springs!
Puttin in work!

Freedom WOD Classes

Warm Up 8 Mins
40 Pull Aparts
40 Band Rows
10 Kip Swings + Hip Drive
10 Pull Ups / T2B
15-20 Calf Raise with toes on bumper plate
15-20 Tibialis Wall Raise – Video
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 Kipping movements:

• Kip + Hip Drive
• Jump to Kip
• Pull up / T2B / C2B / MU

Metcon: 15 Min Cap
For Time:
5-4-3-2-1 C&J
10 DB Box Step Overs 50/35 – hold 1 db as desired
*perform 10 step ups after each round of C&
Weight 1 – 5 reps @ 135/95
Weight 2 – 4 reps @ 155/105
Weight 3 – 3 reps @ 185/130
Weight 4 – 2 reps @ 205 / 145
Weight 5 – 1 rep @ 225 / 155

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