This Weeks Team Theme: House Colors

House Maverick: Orange & Black

House JoGo NelZerr: Silver & Black

House Luther: Gold & Black

Freedom WOD Classes

Warm Up 12 Mins
Then 2 Rounds:
15 Pull Aparts
10 Kipping Swings
10 Deadlifts
10 Back Squats
100 m Run

Strength: 10 Mins
3 x 10 Back Squats – Recovery Load
*Not intended to be very intense

Mobility: 8 Mins
Athlete Choice

Metcon: 15 Min Cap
10 Rounds
1 Ring Muscle Up
3 Deadlifts 225/155 scaled 155/105
100m Run

Note: If you don’t have a MU perform one of the following; / 2 C-2-B Pull Ups / 3 Pull Ups / 4 Jumping C-2-B

Functional Bodybuilding Class

Tuesday: Back and Triceps:
1)  4×25
Straight Bar Lat Pull Down

2) 3×20 Build Over the 3 Sets
V-Bar Low Row

3) Giant Set 3×15-20
V-Bar Lat Pull Down
Tricep Press Down
Lat Press Down

4) Super Set 3×15-20
T-Bar Row
Cable Rope French Press

5) Giant Set 3×15-20
Stand Single Arm Cable Row
DB Tricep Kick Back
DB Bent Over Row
*Do everything on the right arm aka cable row, kick back, bent over row then switch to the left arm = 1 set

Ladies Hour:

Warm Up – 5 Mins
2 mins /side Lax Ball Lats
10 Air squats
10 Push Ups
10 Wallballs
10 Burpee

Strength
3 Rounds x 12 Reps
Elevated Straddle Bulgarian DB RDL
DB Kneeling Hip Raise off of a bench
Incline Bench Cable Kick Back
Short Step DB Squat/Lunge

Metcon: 12 Min Cap
12 Min AMRAP
8 Medball Cleans
4 Burpees
8 Step Ups