10 Years Of Making Monsters
Our First Workout In Our First Location Was On October 31st, 2013.
Making This Halloween Our 10 Year Anniversary! We Would Like To Invite Every Single Person That Has Been Part Of This Journey To Come Celebrate With Us On Friday October 27th. This Years Party, Is Just That.. A Party!
So Figure Out Your Costume & Join Us For A Night Filled With Music, Dancing, Drinks And Most Importantly, Community, FUN And Memories!
Halloween Shirt Pre Order Deadline Is Friday September 29th!
Freedom WOD Classes
Warm Up: 8 Mins
90 seconds /side lax ball posterior shoulders or chest
2 Rounds
8 PVC OH Squat
8 PVC Tall Snatch – slow
8 PVC Hang Squat Snatch
8 Burpees
10 Ring Rows
Strength: 20 Mins
Snatch – squat snatch if appropriate
Drill: Hang Squat Snatch – 10 Mins
*coaches lead w/ pvc to start. Focus on pulling down into the squat immediately after extending your hips. Continue practicing with a light barbell
Strength: 3 x 10 Hang Squat Snatch ~50%
Metcon: 12 Mins
12 Min AMRAP
7 Hang Power Snatch 95/65
9 C2B Pull Ups
11 Box Jumps 24/20
Functional Bodybuilding Class
Week 1 Fucked From The Start Volume Day:
Monday
Morning Fasted State Cardio
Session 1: Steady State Cardio Effort averaging 120-130 BPM for 35-40 Minutes.
Choose ONE from…
1) 20 Mins on Step Machine
2) 20 Mins on Elliptical
3) 20 Mins on Bike
Choose ONE from…
1) 20 Mins on Step Machine
2) 20 Mins on Elliptical
3) 20 Mins on Bike
4) 20 Mins on Rower or Ski Erg
5) 20 Mins Brisk Walk/Run
Evening Bodybuilding
Session 2: 60 Mins
-Rope Extensions
2 sets x 100 reps
Rest pause to 100 reps (pick a weight you can get around 30 reps on the initial attempt)
-Super Set 2-3 Sets x 20 Reps
DB Incline Skull Crush
DB Seated French Press
-Super Set 2-3 Sets x 20 Reps
Cable French Press
Overhead Rope Extensions
-Close Grip Bench Press (slow)
3 sets to FAILURE (pick a weight you can get 20 reps with but you won’t)
-Straight Bar Cable Curls
2 sets x 100 Reps
Rest pause to 100 reps (pick a weight you can get around 30 reps on the initial attempt)
-Super Set
2-3 Sets x 20 Reps
Preacher EZ Bar Curl (Close Grip)
EZ Bar Drag Curls (Wide Grip)
-Super Set
2-3 Sets x 20 Reps
Reverse Grip Cable Curl
Regular Grip Cable Curl
-Incline DB Curls (slow)
3 Sets to FAILURE (pick a weight you can get 20 reps with but you won’t)
Extra credit (Optional)
Conditioning aka Metcon
EMOM (Every Minute On the Minute) for 12 min
Min 1: Bike For Calories
Min 2: Max Hanging Knee Raises or Anchor Point T-2-B
Min 3: Burpee to Box Jumps or Step Ups
Min 4: Rest 1 Minute
EMOM (Every Minute On the Minute) for 12 min
Min 1: Bike For Calories
Min 2: Max Hanging Knee Raises or Anchor Point T-2-B
Min 3: Burpee to Box Jumps or Step Ups
Min 4: Rest 1 Minute
