Can we get some commitment?!
Register for the DNR open to get your shirt, join a team, and enter into weekly drawings for a bunch of prizes! Sign up sheet is on the counter.
Freedom WOD Classes
Warm Up 8 Mins
2 min Row
Then 2 Rounds:
15 Pull Aparts
10 Kip Swings + Hip Drive – Video (not this exact drill but open the hip like this at the back of your kip swing)
8 Pull Ups / Ring Rows
:30 Hollow Rock or Hold
Strength: 10 Mins
5 Min Warm Up, Then:
For Time or 5 Min AMRAP (Pick 1 movement):
15 Muscle Ups
30 Pull Ups / C2B
30 T2B
*Athletes pick one of these gymnastics movements to work on before the open. We will repeat this weekly so record your time or reps! Advanced athletes can increase rep count as desired.
**NO DOUBLE SWINGS** Practice good reps. Just got your first pull up? Great! Do 1 at a time and practice.
Metcon: 15 Mins
Every 5:00 x 3 Rounds:
4 Min AMRAP
36/28 Cal Row
15 T2B
Max Rep Dips until 4:00
Rest 1:00 and Repeat
Functional Bodybuilding Class
Tuesday: Back and Triceps:
1) 4×25
Straight Bar Lat Pull Down
2) 3×20 Build Over the 3 Sets
V-Bar Low Row
3) Giant Set 3×15-20
V-Bar Lat Pull Down
Tricep Press Down
Lat Press Down
4) Super Set 3×15-20
T-Bar Row
Cable Rope French Press
5) Giant Set 3×15-20
Stand Single Arm Cable Row
DB Tricep Kick Back
DB Bent Over Row
*Do everything on the right arm aka cable row, kick back, bent over row then switch to the left arm = 1 set
Ladies Hour:
Warm Up 5 Mins
3 Rounds:
:45 Easy Row / :15 Fast Row
Then: 2 Min / Side KB Roll Hip Flexors
Strength: 9 Mins
3 Rounds 35 sec on / 25 sec off
5 Crunches into 5 Tuck Ups (Repeat for 35 sec)
6 Mountain Climbers into 2 lateral plank walk to the left into 6 Mountain Climbers into 2 lateral plank walks right (Repeat for 35 sec)
4 Crab Toe touches into 4 Kick throughs (Repeat for 35 sec)
Crab Toe Touches https://www.youtube.com/watch?v=tJcroLOyZLk
Kick Throughs https://www.youtube.com/watch?v=GyFj7d2R6fI
Metcon (20 Mins)
20 Min Partner AMRAP:
Athlete 1: 175 M Row
Athlete 2: Alternate every round
Round 1: Max Box Jumps / Step Ups
Round 2: Plank Hold
*When Athlete 1 finishes row, trade spots. Both athletes will alternate and perform box jumps / Plank Holds
