Happy Birthday Kody! We appreciate everything you put into our Hooligan home! You’ve lead us to be the best gym in NOCO for 5 years, and you’ve been the best Brother Bro for 35 years!

Freedom WOD Classes

Warm Up: 7 Mins
4 Round Air Squat Tabata :20/:10
1:00 Hip & Ankle Opener
10 Wall Glides
10 Cuban Rotations
10 Hang Snatch High pulls
10 Power Snatch

Strength: 18 Mins
5 Min warm up to working weights
13 Min EMOM
5 Rounds: 1 Squat Clean + Split Jerk AND 3 Power Clean & Jerks @ 60-65%
3 Min Rest and adjust weight
5 Rounds: 1 Squat Snatch + 3 Power Snatch @ ~65-70%
*All reps are touch n go. Working on barbell cycling. Modify percentages down as needed.

Metcon:  15 Min Cap
2 Rounds For Time:
24 Back Rack Lunges 95/65
24 T2B
24 MB Clean 20/14
24 Push Press 95/65

Functional Bodybuilding Class

A WEEK: Heavy week
Monday: Chest and Biceps:

1)Heavy Bench Press 5×5 pyramiding

2)Giant Set 3×8-12 pyramiding
Isometric Push Up (Wipers) Or Push Ups with a 3-5 sec pause at the bottom
Single Arm DB Bicep Curl (Preacher)
DB Bench Press

3)Drop Set x3 sets
Incline DB Bench Press
3/5/7/9+9 Flys

4)Giant Set 3×8-12
Cable Scraper Bicep Curls
DB Decline Bench Press
Cable Skull Crusher Bicep Curls (high to low)

5)Giant Set 3×8-12
DB Pull Overs
DB Crusher Press
Cable Cross Over (low to high)

6)Finisher:
1 Set ME Bench Press Breathing Set
1×8-10 w/ 5 sec Eccentric/Concentric Bicep Curl

Alternative Finisher:
Push Up Ladder
10 Wide Grip (turn hands out)
10 Smith Machine Low W/Wide hands (index fingers on loops or wider)
10 Smith Machine 3 Levels Higher (pinky fingers on loops)
10 Smith Machine 3 Levels Higher (pinky on edge of knurling)
10 Smith Machine Same Level Reverse Grip (index fingers on edge

Dive

Warm Up: 7 Mins
4 Round Air Squat Tabata :20/:10
1:00 Hip & Ankle Opener
10 Wall Glides
10 Cuban Rotations
10 MB Cleans
10 Push Press

Strength: 18 Mins
3 x Giant Set:
10-15 / Side Single Leg Hip Bridge
10-12 / Side Elevated Lunge
10-15 DB Lateral Shoulder Raise
2:00 Rest

Metcon:  15 Mins
15 Min AMRAP
20 Back Rack Lunges
20 V-Up / Sit Up
20 MB Clean
20 Push Press