Congratulations Coach Tyler, Bre and COOP! They welcomed Blake Emily Jordan from the womb to this wild world on Tuesday! Both Blake and Mama Bear are doing well and ready to party

Freedom WOD Classes

Warm Up: 8 Mins 
8 Min Circuit:
10 DB Lateral Raises
10 DB Front Raises
10 DB Rear Delt Raises – Bent Over
10 Jump Squats

Strength: 12 Mins
2 x Giantset
5-8 Dips – weighted if possible
15-25 DB Bench Press
3:00 Rest

Metcon: 14 Mins
10 Min AMRAP:
8 HSPU
8 Cal Bike
1:00 Rest
3:00 Min Max Effort HS Walk / Wall Walk

Post Workout Stretch:
6:00 Band Shoulder Stretch

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