Donut Tread On Me!

Thursday July 4th The Gym Is Closed
If You Are Looking To Do Something Fun Kody Is Hosting His 7th Annual Donut Tread On Me Donut Ruck!
We meet at 8:00am at CFDNR and ruck to most of the Donut shops in town that are open on the 4th. AKA eat donuts and do fitness!

Freedom WOD Classes

Warm Up: 10 Mins
20 Baned Pull Aparts
20 Banded Pass Throughs
Then
8 Snatch High Pulls
6 Burpees
8 Power Snatch
6 Strict Press
8 Squat Snatch
6 HSPU

Strength: 20 Mins
Snatch
10 Mins to warm up to 80%
Then
10 Min EMOM x 2 reps @ 80%
Hang Sq Snatch

Metcon: 12 Min Cap
12 Min EMOM:
Min 1: 5 Power Snatch 165/115 Scaled 115/75
Min 2: 8 HSPU – Pick your variation – Strict, deficit, etc. Make it hard
Min 3: M.E Bar Over Burpees
Min 4: Rest

Functional Bodybuilding Class

B WEEK Volume week
Monday: Chest and Biceps
1) Bench Press 4×25

2)Super Set 3×12-15
DB Incline Bench Press
EZ Bar Curls

3)Super Set 3×12-15
Flat Bench Alt. DB Bench Press
Close Grip Straight Bar Curl

4)Super Set 3×12-15
Incline Flies
Incline Hammer Curls

5) Push Up Ladder 2 Sets
10 reps wide grip Push Ups
10 Reps Smith Machine Low elevated wide grip Push Up
10 Reps Smith Machine Medium elevated nutral grip Push Up
10 Reps Smith Machine High elevated Narrow grip Push Up
10 Reps Smith Machine High elveated Reverse Narrow grip Push Up

6) Inclined EZ Bar Curls (preacher style) 3×12-15

7)Burnout Sessions Cable Fly Neg breath stroke 3×12-15

8) 1xMax Effort
Alt. DB Curls Drop Set