Congratulations Coach Taylor and Coach Dirk On Your Engagement!

Freedom WOD Classes

Warm Up: 5 Mins
5 Min EMOM
5-10 Burpees every min on the min

Strength: 20 Mins
Bench Press
10 Mins to warm up to 80% + 5lbs
Then
Every 2 Min x 10 Mins
2 reps @ 80% + 5lbs

Metcon: 15 Min Cap
For Time:
13 Muscle Ups or C-2-B Pull Ups
1 Squat Snatch + 12 OH Squats 135/95 Scaled 95/65
11 Muscle Ups or C-2-B Pull Ups
1 Squat Snatch + 10 OH Squats
9 Muscle Ups or C-2-B Pull Ups
1 Squat Snatch + 8 OH Squats
7 Muscle Ups or C-2-B Pull Ups
1 Squat Snatch + 6 OH Squats
5 Muscle Ups or C-2-B Pull Ups
1 Squat Snatch + 4 OH Squats

Extra Credit:
8 Min EMOM
ODD: C2B
Even: Ring Dips
Increase in appropriate fashion. ex: last week 10 c2b and 10 Ring dips => 12-12-10-10. Pick what is right for you.

Functional Bodybuilding Class

Tuesday: Back and Triceps:
1)Weighted Strict Pull Ups 5×5

2)Giant Set: 3×8-12 pyramiding
Lat Pulldowns
Tricep Extension w/rope
Straight Bar Lat Press Down

3)Super Set: 3×8-12 pyramiding
Narrow Grip Seated Cable Row
Tricep Straight Bar Over hand/Under Hand

4)Super Set: 3×8-12 pyramiding
Bent Over Barbell Row
DB Tricep Kick Backs
DB Incline Bench Seal Row

5)Finisher: 3xME 5 Sec Concentric/Eccentric
Single Arm Seated Row

6)Giant Set: Tricep Finisher 2xME
EZ Bar Pull Overs
EZ Bar Skull Crushers
EZ Bar Close Grip Bench Press

MomFit:

Warm Up: 5 Mins
5 Min EMOM
5-10 Burpees every min on the min

Core Development: 10 mins
3 Rounds (5 mins)
20 Reverse Crunch
20 Hollow CrossBody Mountain Climbers
20 Straight Leg Hip Lift
20 Starfish Crunch / Bicycle Crunch
20 Sec Rest
Then
ME Hollow Hold or Rocks

Metcon: 15 Min Cap
Tabata Something Else 20/10
Ring Rows
Push Ups
Plank Press
Cal Row