TODAY IS THE LAST DAY OF OUR Q1 ATTENDANCE CHALLENGE.
WE WILL DRAW A WINNER ON APRIL 10TH FOR THE FREE PAIR OF SHOES!

Couple of things you should know:
1) Tuesdays are for running which means bring running shoes (if you want)
2) Everyone hates running so… Just Do It!

“B” weeks will be low volume allowing us to go heavier! And who doesn’t like to lift heavy.. But Don’t Be A Bonehead And Out Lift Yourself. If you choose to be a Bonehead, please let your coach know in advance so they can lift the bar off of you when and if you out you can not!

Freedom WOD Classes

Warm Up 7 Mins
7 Min
Coach-led DROMS
Toe walks (down and back)
Heel walks (down and back)
Walking High Kicks (down and back)
Floor sweepers (down and back)
Butt kickers (down and back)
High knees (down and back)
A Skip N-S-N – Video
B Skip N-S-N – Video

Strength/Conditioning: 8 Mins
8 Min EMOM
Every Min on the Min perform
100m Sprint aka 100m repeats

Note the word SPRINT!

Coaches athletes are to sprint from DNR to Core Power Yoga, resting the remaining min down there. When the min laps they will sprint back to DNR and so on until the 8 mins is done.

Metcon: 13 Min HARD Cap (coaches: spend a few mins running athletes through barbell path for workout warm up)
5 Rounds For time
8 Squat Snatches 135/95 Scaled 95/65 Teen 65/45
200 M Run

Note: Spend 5 Mins to warm up to your working weight.

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
1 Min Shuttle Walk wall to wall
1 Min Shuttle Jog wall to wall
Samson Stretch down
Inchworm back
Monster Walks down and back

Hip Development – 12 Mins
2 Rounds on each side 40/20
Right Side Single Leg Standing Clam Shell Rotation
Right Side Banded Standing Single Leg Clam Shells
Right Side Banded Wall Split Stance KB RDL Inside to Outside

Left Side Single Leg Standing Clam Shell Rotation
Left Side Banded Standing Single Leg Clam Shells
Left Side Banded Wall Split Stance KB RDL Inside to Outside

Metcon – 15 Mins
4 Rounds
10 Halo KB Squats
10 Back Lunge KB High Pulls
10 /side Single Arm KB Swings
10 KB Thruster Shoulder-Shoulder
1 Min Rest