Halloween Shirt Pre-Orders Will Be Available At The Front Desk This Week!

Freedom WOD Classes

Warm Up: 6 Mins
2 Rounds:
10 Kip Swings
15 Band Lat Pull Downs
10 Ring Rows
20 Band T’s
20 Band Y’s

Strength: 20 Min Cap
3 x 12 Pull Ups – As hard as possible and as close to unbroken as possible
Ex: 1 Muscle Up + 11 C2B
Ex 2: 3 Band Pull Ups + 9 Seated Pull Ups

Then 2 OR 3 x Superset
15-20 Cable Low Rows
10 Wall Glides
2:00 Rest

Metcon: 16 Min Cap
“Get out of here Monkey”
For Time:
10 Front Squats 185/130
9 Strict HSPU
8 Ring Muscle Ups OR 20 Dips
7 Squat Snatch 155/110
6 Rope Climbs OR 12 Strict Pull Ups
5 Front Squats 185/130
4 Strict HSPU
3 Ring Muscle Ups OR 10 Dips
2 Squat Snatch 155/110
1 Rope Climb OR 2 Strict Pull Ups

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: 4 Mins
3 Rounds
30 Second Plank
10 Push Ups
30 Second Hollow Hold
10 Reverse Crunches

Strength:
Then 3 Rounds: For Quality, not time
12-15 / Side DB Plank Press
15 / Side – Side Plank Hip Lift

Metcon:

500m Row
50 AbMAt Sit-ups
400m Row
40 AbMAt Sit-ups
300m Row
30 AbMAt Sit-ups
200m Row
20 AbMAt Sit-ups
100m Row
10 AbMat Sit-ups