Wishing all the best to Coach Dallas as he competes at the Colorado State Championship in Golden this weekend!

Freedom WOD Classes

Warm Up: 8 Mins
2:00 Double Under Practice
Then 2 Rounds:
5 KB RDL w/ 3 second negative
Inchworms without push up
10 /leg Static Lunge
5 Speal Rolls

Mobility:
Perform mobility between strength sets
Roll out Hamstrings and Calfs

Strength: 15-20 Mins
Deadlift **90%  + 10 LBS** of your 1RM to calculate load
65% X 5
75% X 5
85% X 5+
When you see 5+, 3+, or 1+, that means you do the max reps you can manage with
that weight, with the goal of setting a rep record in each workout.

Metcon: 12 Min Cap
12 Min AMRAP
5 KB Sumo Deadlifts 53/35
10 Single Arm Alt KB Swings 53/35
15 KB Goblet Lunges 53/35
20 Double Unders / 30 Singles

Functional Bodybuilding Class

Friday: Leg Day

Leg extension SLOW 10 sec
4 sets x 20 reps
10 seconds ascending + 10 second flex/hold at the top + 10 second negative. 
You’ll want to use light weight on this one to be able to get through a set. You can always increase the weight on the next set if you went to light. Perform a 10 second positive or ascending rep then hold/flex for 10 seconds at the top followed by a 10 second negative/descending phase to equal 1 rep. 

DB Split Stance Squat (bulgarian split squat)
3 sets x 20 reps on each leg
Keep a lightly shorter stance and lean slightly forward to increase the stress on the quad. Only stand up 3/4 of the way at the top. 
3 Way Leg Press – together, toes out, wide stance
4 sets x 30 reps in each position
Start by performing 30 reps with your feet close together/touching. Do not fully lock on so think about a 3/4 rep and at the top of the rep pull your toes up to help engage the quads more. 
Then keep your heals touching but “V” your toes out and perform 30 reps the same way 3/4 at the top lifting your toes up off the foot pad. Finally more your feet out wide and perform 30 reps again only extending to a 3/4 reps but in this position don’t lift your toes. On all positions focus on keeping your heals attached to the foot pad and don’t let your butt lift off the seat pad. 

Giat Set 
Lifted lying leg curl + Reg Lying leg + High Rep DB Stiff Leg Deadlift
4 sets x 20, 20, 30 reps 
Start by laying on the leg curl then posture up by lifting upper body off the bench and forcing you hips into the pad, point your toes and perform 20 reps. Then lay all the way down and perform 20 reps. Then stand up and perform 30 stiff leg Deadlifts using DB but only stand up 3/4 of the way to help keep this out of your low back. 

Barbell Jeffersons Squats 
3 sets x 20 reps each leg
Keep this light to start and make sure you feel comfortable with the movement before going to heavy. Watch the attached video on how to perform this movement correctly.
Jeffersons Squat Video

Seated Calf Raises with 10 negative, 10 second hold at bottom, 10 second positive
3 sets x 15 reps 
This starts with a 10 second negative phase so take your time traveling down. Then once you have bottomed out hold this for 10 seconds letting the calf stretch, Then take 10 seconds to get back to the top and then start your next reps. This is gross and will make you feel like you might piss yourself but hang in there and push through.