6 Week Spring Nutrition Challenge!
April 13th – May 23rd – Murph is on May 24th so lets get our nutrition in check and get stronger for the body weight hero workout!
The information meeting will be at DNR 4/12 from 9-10:30 a.m.
Sign up at the counter or reach out to Ana anamaltares@gmail.com for more information

Freedom WOD Classes

Warm Up: 6 Mins 
200 M Run
1:00 Push Ups
1:00 Assisted Dips
1:00 PVC Pass Through

Strength: 12 Mins
2 x Giantset
5-8 Dips – weighted if possible
15-25 DB Bench Press
3:00 Rest

Metcon: 23 Mins
8 Rounds of 3 Min AMRAP
Buy In: 400 M Run (2:00 cap so turn around early if needed)
Max Rep: Air Squats (rounds 1-3-5-7)
Max Rep: Push Ups (rounds 2-4-6-8)
1:00 Rest after each round
*Wear a vest if necessary and record reps for each round.
**True Form treadmill is an option for athletes to watch 2:00 cap

Functional Bodybuilding Class

Week “A”
Friday: Arms Bicep and Triceps (Optional Day)
1)Super Set: 4×8-12
Seated DB Curls
DB Skull Crushers
Then drop the weight down

1×8-1
Single Arm Curl while holding the other side static at 90degrs for 8 then switch.
Same thing for Skull Crushers

2)Super Set: 4×8-12
EZ Bar Preacher Curls
DB Overhead Extension
Last set is a double drop set for both movements. Meaning ME reps at heavy weight then drop to a lighter weight
for ME then one more drop in weight for ME reps then move to Tricep for same double drop set.

3)Super Set: 4×8-12
Incline DB Curls
Cable Rope Overhead Extensions
Last set is a double drop set for both movements.

4)Super Set: 3x 21’s
Straight Bar Curl
Cable Rope Push Downs

5)Super Set: 4×8-12
DB Alternating Hammer Curl
Single Arm Cable Push Downs

6)Super Set: 4×8-12
Cable Curl
Cable Push Downs

Dive Team

Coach Luke:
Warm Up and Drills

Metcon: 12 mins
1 Slam Balls
10 Box Jumps
2 Slam Balls
9 Box Jumps
3 Slam Balls
8 Box Jumps
4 Slam Balls
7 Box Jumps
5 Slam Balls
6 Box Jumps
6 Slam Balls
5 Box Jumps
7 Slam Balls
4 Box Jumps
8 Slam Balls
3 Box Jumps
9 Slam Balls
2 Box Jumps
10 Slam Balls
1 Box Jumps