Please check Mindbody for the class schedule through the Holiday! We are closing early today and Coach Kody is running one class at 9:00 a.m Thursday, and we’ll only have one class at noon on Friday. You are still able to come in for 24/7 open gym. Happy Thanksgiving Hooligans!
Freedom WOD Classes
Warm Up: 10 Mins
2 Rounds
10 Wall Glides
10/Side External Rotation
15 Pull Aparts
5 Tempo Push Ups – 2 seconds down
10 Good Mornings
5 Inchworms
Strength – 12 Mins
8 Min EMOM
1. :45 Max Rep Ring MU OR 10-15 C2B Pull Ups
2. :45 Max Rep Push Ups
*Bar M.U is acceptable but if you can do Rings, start there.
Metcon: 18 Min Cap
“She’s all 6’s and 7’s”
6 Rounds For Time:
6 HSPU
7 Wallballs 20/14
6 Dips
7 Wallballs 20/14
6 Burpees
7 Wallballs 20/14
Functional Bodybuilding Class
1) Weighted Vest Uphill Walk
2) Bike x Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x Minutes, then w/ remaining 10 minutes perform 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x Minutes, then in remaining 5 minutes 20 Air Squats/ 10 Push-Ups
Olympic Lifting:
Warm Up: 8 Mins
Snatch Drills: 20 Mins
Strength: 20 Mins
Dive Team:
Warm Up: 12 Mins
6 x Shuttle Run (down = 1 / back = 2)
Then
2 Rounds
8 Strict Knee Raise
8 Sit Ups
Walking Samson Stretch down and back
Then
3 mins /side Quad Barbell Smash
Strength: 10 Mins
3 Rounds Tabata 20/10
Hollow Plank
Bear Plank Knee Taps video
Bear Plank Side Tap video
Reverse Plank Hold video
Reverse Plank Bridge Dip video
Reverse Plank Marchers video
Metcon: 15 min
15 Min Partner AMRAP
12 V Ups, Tuck Ups or Sit Ups
6 Burpee Plate Deadlift
50′ Plate Overhead Walk
Switch After A Fully Completed Round.
In the absence of a teammate, complete as Work/Rest for 6 rounds (time to completion is your next rest).
Hockey Team
Warm Up: 4 Mins
Strength: 15 Mins
Metcon: 15 Mins
Thanksgiving Break
Crew Team
Warm Up: 6 Mins
Agility & Plyos: 18 Mins
Metcon: 12 Mins Thanksgiving Break
