To everyone that has asked. Kyle and Ana welcomed baby Knapp into the world on April 30th!
Everyone is doing well! Kyle and Ana have/are taking a few days to recover and adjust but I promise they will, very soon, post pictures and baby details! Thank you to our entire DNR family for all the support and love given over the past few days!
Freedom WOD Classes
Warm Up: 10 Mins
Two Rounds
Partner “A” Bike: .3
Partner “B”
10 Banded Lateral Walks
10 Banded Air Squats
10 Banded Glute Bridges
Then Switch
Strength: 20 Mins
WRITE DOWN THE WEIGHTS YOU USE SO NEXT TIME YOU DO THIS YOU CAN TRY AND GO HEAVIER
3×25
(9 mins) Every three mins perform
25 Back Squats (AHAP)
Note: The goal is to try and go As Heavy As Possible while keeping doing 25 unbroken reps aka not allowed to rack the bar or rest the bar on your chest until you have achieved the 25 reps.
2 min rest/reset
(9 mins) Every three mins perform
10-12 Right Side KB Single Leg RDL to Lateral Lunge (RDL to Lat Lunge = 1 rep)
10-12 Left Side KB Single Leg RDL to Lateral Lunge
Metcon: 16 Mins Hard Cap
“Partner Death Race”
10 Rounds As Fast As Possible (AFAP):
12/10 Calorie Assault Bike
10 Burpees
*Complete a full round while your partner rests.
Functional Bodybuilding Class
WEEK B Volume week
Wednesday: Legs
1) 4×25
Back Squats
2) 4×12-15
Single Leg Ext
3) 4×12-15
Single Leg Curls
4) 4×12-15
Single Leg: Leg Press
5) 4×12-15
Smith Machine Hack Squats
6) 1×150
Walking Lunges (if you want to add weight proceed via back rack)
7) 4×25
Standing Calf Raises
8) 4×25
Seated Calf Raises
Olympic Weightlifting Class
Warm Up: 12 Mins
2 Rounds:
15 Pull Aparts
10 Pass Throughs
10 Burpees
8 Wall Glides
Then 3:00 PVC Split Jerk
Technique: 15 Mins
3 x 8 Jerk Balance – Video
3 x 8 Pressing Split Jerk – Video – first drill
Strength: 18 Mins
Split Jerk from Rack:
4 x 5 – Moderate load
3-3-2-2-1-1 (Power or Squat) Clean & Split Jerks
*Build to heavy – no misses. Reps do not need to be unbroken
