Don’t Forget, Park BBQ is on Saturday the 22nd at City Park. Kyle and Kody will be grilling up some meats for everyone but please bring a taste side food and no that does not mean veggie trays. We will be playing games and more! Can’t wait to see everyone this Saturday!

Freedom WOD Classes

Warm Up: 10 Mins
90 seconds /side Couch Stretch
2 Rounds
20 /side X-band Walks
10 Pull Ups or Ring Rows
10 Hang Power Snatches
10 Back Squats

Mobility:
Perform mobility between strength sets
Roll out hips, quads, hamstrings

Strength: 12-15 Mins
Back Squats **90%  + 10 LBS** of your 1RM to calculate load
70% X 3
80% X 3
90% X 3+
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: 20 Min
12-9-6 reps for time of:
Muscle-ups (C-2-B Pull Ups reps: 24-18-12)
Over Head Squats 135/95

Each time you break a set of muscle-ups (C-2-B Pull Ups), perform 3 “penalty” Snatches. For example: if you get 9 of 12 MU and drop off the rings, you must perform 3 Snatches before finishing your 3 additional MU. If you don’t have OHSQ then utilize Front Squats. If you are utilizing bands pick one that will challenge you to were you can’t go unbroken.

Functional Bodybuilding Class

Tuesday
Shoulder Day

EZ Bar Bent Over Behind The Back Rears Delt Raises 
SS
DB Side Lateral
4 Sets / (20 / 20)

Seated Forward Arnold Rotations
SS
Arnolds
4 Sets / (20 / FAIL)

Cable Rear Flys 
SS
Cable Rear Flys (partials)
3 sets 15 / 20

Incline Front Raise (lay belly up on incline bench)
SS
Incline Front Raise (lay belly down on incline bench)
3 Sets / 15 EACH

Single Arm Bent Cable Rear
3 Sets Each / 20

Bus Driver Drops (2 Drops)
2 Sets / (At Least 10 Reps “Left and Right = Rep”)

Bus Driver Front Raise Hybrid
1 Set / 20 Reps
Left and Right Bus Driver into Front Raise = 1 rep

High Cable Rears 
2 Sets / 30 Reps
Crossover cables working high to low

Barbell Seated Strict Press
3 Sets / 20 Reps

Barbell Wide Grip Leaning Seated Front Raise
3 Sets / 15 Reps
Lean forward while sitting on a bench and perform a front raise with a wide grip