Wishing Dallas all the best as he Competes at USA’s in Vegas  this weekend. We will try to keep everyone updated on how he is doing throughout the day.

Freedom WOD Classes

Warm Up: 5 Mins
3 Rounds
3 Kipping Swings
3 Pull Ups
6 Good Mornings
6 Deadlifts
9 MB Cleans

Mobility:
Perform mobility between strength sets
Roll out Hamstrings, Glutes and Hips

Strength: 20 Mins
Deadlift **90%  + 10 LBS** of your 1RM to calculate load
75% X 5
85% X 3
95% X 1+
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 Ladder
1 Muscle Up / Jumping or Banded MU / 1 C-2-B Pull Ups + 1 Dip
5 MB Cleans 20/14
2 Muscle Up / Jumping or Banded MU / 2 C-2-B Pull Ups + 2 Dip
10 MB Cleans
3 Muscle Up / Jumping or Banded MU / 3 C-2-B Pull Ups + 3 Dip
15 MB Cleans
4 Muscle Up / Jumping or Banded MU / 4 C-2-B Pull Ups + 4 Dip
20 MB Cleans

Adding 1 muscle-up and 5 med-ball cleans each round

Functional Bodybuilding Class

Friday

Seated Calf Raise (Toes Straight)
2 Sets 30+ Reps

Seated Calf Raise (Straight – Partial W/ Stops)
2 Sets 30+ Reps

Leg Extensions (50, 50, 10 Slow, Heavy 10 Drops)
4 Sets (50/50/10/10+4 Drops)

Seated Leg Curl
3 Sets 30 Reps

Hack Squat (20, 20, 10 Pause at Bottom, 10 Pause at Bottom)
4 Sets (20/20/10/10)

Weight Walking Lunges (20 Each Leg)
3 Sets 20 Reps Each

Hamstring Hypers 
3 Sets 30 Reps

Leg Press V’s 
3 Sets 30 Reps
SS
Sissy Squat
3 Sets FAIL

DB Sumos 
3 Sets 30 Reps

Assisted Step-Ups
2 Sets 15 Reps EACH