Barbells & Badges In-house Competitions 8/17/24
To Register You’ll Pay The Fort Collins FOP Via Their Venmo
If You Have Questions Ask Kyle Or Kody

Freedom WOD Classes

Warm Up: 10 Mins
3 Rounds
5 Ring Rows
10 Strict Press
15 Deadlifts

Strength: 20 Mins
Deadlift
10 Mins to warm up to 90% + 5lbs
Then
Every 2 Min x 10 Mins
1 reps @ 90% + 5lbs

**Warm up your pull ups on the down time between DL reps. I.E. lax ball lats, Kip Swings, Ring Rows, Pull Ups ect.**

Metcon: 15 Min Cap
For Time
12-9-6
Strict Press 95/65
Pull ups / Scale Banded Pull Ups or Bar/Ring Rows

-Rest 2 min-

9-6-3
Push Press  135/95
C-2-B Pull Ups / Scale Banded or Jumping C-2-B Pull Ups

-Rest 2 min-

6-4-2
Jerk 185/135
Bar Muscle ups / Scale Strict Pull Ups

Extra Credit:
Gymnastics 10 mins
4 Min EMOM
MU
2 Min Rest
4 Min EMOM
HSPU

*Pick a number that is doable but will be difficult to finish the final rounds.

Functional Bodybuilding Class

Thursday: Shoulders

1) 4×25
Shoulder Press

2)3X12-15
Incline Shoulder “I”,“Y” & “T”

3) 3×12-15
Seated Alternating DB Shoulder Press
Seated Alternating DB Shoulder Press

4) 3×12-15
Seated Alternating DB Shoulder Press
Rear DB Fly

5) 3×12-15
Arnold Press

6) 3xME
Lat Raise Drop Set

7) 3xME
Front Raise Drop Set

MomFit:

Warm Up 5 Mins
Row 100M
10 Crunches
10 Bicycle Crunches
10 Reverse Crunches
Row 100M

Strength: 9 mins 
Tabata 30/30 or 45/15 (let the class decide)
3 Rounds
Reverse Crunch
Traditional Crunch
Static Crunch Flutter Kicks
Bicycle Crunch or Star Fish Crunch

Metcon: 
14 Min AMRAP
5 Burpee Mountain Climbers video
10 Anchor Point T-2-B (keep heels/feet at least 8 inches off the ground at all times)
25 Jump Rope