Tell Your Friends: July Fundamentals Is Free For Anyone New To CFDNR!

Freedom WOD Classes

Warm Up: 5 Mins
10 Inchworms (no push up)
10 Anchor Point T-2-B
10 RDL
10 Strict Knee Raises
10 Deadlifts
10 Kipping T-2-B

Strength: 15 Mins
Deadlift
10 min EMOM x 3 reps @ 70%

Metcon: 20 Min Cap
Partner Up
20 Min AMRAP
4 Deadlift 135/95
8 Wall Balls 20/14
12 T-2-B

Athlete “A” must complete a full round while athlete “B” rest. Then Switch once the round is completed. Only one person is working at a time.

Functional Bodybuilding Class

Thursday: Shoulders:
1)Seated Alternating DB Shoulder Press 5×5

2)Giant Set: 3×8-12
DB Bent Over Rear Raises
DB Lateral Raises
DB Front Raise

3)Super Set: 4×8-12
Seated DB Shoulder Press
Seated DB Lateral Raises

4)Giant Set: 3×8-12
Cable Single Arm Lateral Raises
Cable Single Arm Front Raise
Cable Single Arm Rear Extension

5)Giant Set: 3×8-12
Car Drivers
Up Right Rows
Cable High Row (face pulls w/rope or individual handles)

6)Super Set: 4×8-12
Seated DB Arnold Press
Seated DB Bent Over Rear Raises

7)Finisher: 1xME Drop Set
Front DB Raises
Then
Later DB Raises

MomFit:

Warm Up 5 Mins
1 Min of Each
Lunges
Inchworms
Air Squats
KB RDL

Strength: 15 mins 
Giant Set
2 sets
X-Band Lateral Walks video or Monster Band Lateral Walks video
**full length of the gym down and back (east-west) do not drag your feet**
12-15  Double KB Sumo Deadlifts
12-15 /leg Single Leg Hip Thrust video add weight to your lap if needed
90 seconds rest between sets

Metcon: 16 Min Cap

Partner Up
16 Min AMRAP
4  Cal Row 
8 KB Deadlift 
10 Wall Balls