Welcome Coach James aboard! James has been shadow coaching for over a month now and it’s time to release him into the wild with him own classes at 5:30 and 6:30 a.m. Welcome to the team!

We also need to say farewell to Zack’s program with todays send off and will be heading into Ana’s program for the next two weeks. The Doctor has prescribed (Rx) that you maintain your nutrition challenge guidelines and exercise 9-10 days per week.

Freedom WOD Classes

Warm Up: 8 Mins 
200 M Run
:30 Hand Stand Hold
10 / Side Cuban Rotations
20 Band I’s
20 Band Y’s
20 Band T’s
:30 Hand Stand Hold

Strength: 14 Mins
3 x Superset
12 / Side DB Front Foot Elevated Split Squat – Video
8 / Side Goblet Cossack Squat – Video
1:30 Rest BT Sets

Metcon: 20 Min Cap
“See You Next Time”
10 HSPU
20 Hang Power Cleans 95/65
30 Push Press 95/65
40 Push Ups
50 Pull Ups
40 Push Ups
30 Push Press 95/65
20 Hang Power Cleans 95/65
10 HSPU

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

Dive Team

Coach Luke:
Warm Up and Drills

Metcon: 15 Min
4 Rounds:
12 Alt Devils Press
24 Sit Ups
100 M Single Arm Farmer Carry