Friendly Reminder As It Continues To Get Hotter!

Dogs regulate their body temperature via painting and their paw pads. Meaning if the pavement is hot they can not cool down properly while on walks and runs.

Freedom WOD Classes

Warm Up: 10 Mins
200 M Run
Then
10 Snatch DL
10 Hang High Pulls
10 Hang Power Snatch
10 OH Squats

Strength: 20 Mins
Snatch
10 Min to warm up to 90%
Then
10 min EMOM x 1 reps @ 90%

Metcon: 20 Min Cap
1000m Run
10 Hang Power Snatch 95/65 Scaled 65/45
2 OH Lunges
800m Run
8 Hang Power Snatch
4 OH Lunges
600m Run
6 Hang Power Snatch
6 OH Lunges
400m Run
4 Hang Power Snatch
8 OH Lunges
200m Run
2 Hang Power Snatch
10 OH Lunges

Functional Bodybuilding Class

A WEEK: Heavy week
Monday: Chest and Biceps:

1)Heavy Bench Press 5×5 pyramiding

2)Giant Set 3×8-12 pyramiding
Isometric Push Up (Wipers) Or Push Ups with a 3-5 sec pause at the bottom
Single Arm DB Bicep Curl (Preacher)
DB Bench Press

3)Drop Set x3 sets
Incline DB Bench Press
3/5/7/9+9 Flys

4)Giant Set 3×8-12
Cable Scraper Bicep Curls
DB Decline Bench Press
Cable Skull Crusher Bicep Curls (high to low)

5)Giant Set 3×8-12
DB Pull Overs
DB Crusher Press
Cable Cross Over (low to high)

6)Finisher:
1 Set ME Bench Press Breathing Set
1×8-10 w/ 5 sec Eccentric/Concentric Bicep Curl

Alternative Finisher:
Push Up Ladder
10 Wide Grip (turn hands out)
10 Smith Machine Low W/Wide hands (index fingers on loops or wider)
10 Smith Machine 3 Levels Higher (pinky fingers on loops)
10 Smith Machine 3 Levels Higher (pinky on edge of knurling)
10 Smith Machine Same Level Reverse Grip (index fingers on edge