The nutrition challenge kicks off this Saturday! Remember to get signed up at the front desk and get an InBody scan this week. You can also come to the meeting Saturday to see what it’s all about before you register.

Freedom WOD Classes

Warm Up 10 Mins
3:00 Bike
:30 Mountain Climber
20 Band I’s
20 Band Y’s
20 Band T’s
:30 Mountain Climber
4:00 Hip Stretch

Core: 12 Mins
4 Rounds :45/:15
KB Turkish Twist – Left
KB Turkish Twist – Right
Side Plank Hip Lift – Alternate sides each round

Metcon: 14 Mins
14 Min Partner AMRAP:
2 Wall Walks
5 T2B
6 Cal Bike
*You go, I go. Switch each round.
Hold a plank during “rest” while your partner completes their round

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: 7 Mins
3:00 Row
2 mins Inchworm flow: Inchworm – cobra – downward dog – toe touch – Samson

Strength: 18 Mins 
3 Rounds
30 Sec Banded/MB Deadbug Holds
20 Banded Deadbugs
20 MB Knee Tucks
20 MB V Up Toe Toches

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

Olympic Lifting:

Warm Up – 10 Mins
2:00 Hip & Ankle Opener
2:00 T-Spine Roll on Foam Roller – work on hyperextension
500 M Row
10/Side Cosack Squats
20 Barbell Kang Squats

Technique: 18 Mins
3 x 8 Clean Lift Off – Mod Weight
3 x 8 Clean Deadlift – Mod Weight
3 x 8 Clean High Pulls – Mod Weight

Strength: 14 Mins
Every 3:00 x 5 Rounds
3 Power Cleans – singles
*As heavy as possible with good technique. Remember, power means above parallel so still drop under the bar!