Parents!

Do you want a fun and cheap way to keep the kids busy? Well then lets get them signed up for June’s three week fundamentals! Our normal age break is 13 for this class but for June we are excepting 11 year old and up. Class Starts Monday June 1st.

Got Questions ask Kody!

Freedom WOD Classes

Warm Up: 10 Mins
1 Min /side Lax Ball Chest/shoulder
1 Min /side Lax Ball Lat/shoulder
1 Min /side tricep smash
Then Two Rounds
10 Clean Lift Offs
10 Clean Deadlifts
10 Power Cleans
10 Jerk

Strength: 20 Mins 

WRITE DOWN THE WEIGHTS YOU USE SO NEXT TIME YOU DO THIS YOU CAN TRY AND GO HEAVIER
3×5
(6 mins) Every TWO mins perform

5 Pull Ups (Use bands and jumping pull ups as needed)

Note: The goal is to try and go As Hard As Possible while doing 5 unbroken reps aka not coming the bar until you have achieved the 5 reps. This would include Weighted pull ups, Strict pull ups, Less Bands, Negative pull ups

2 min rest/reset

3×15-20 reps
(9 mins) Every three mins perform
DB Single Arm Row w/ 90 Degree Elbow video :45 – 1:15
Old School DB Triceps Kickbacks video

Metcon: 15 Hard Cap Min
“Clean Your Erg!”
For Time
500m Row, 5 Cleans & Jerks 155/105 Scaled 135/95
400m Row, 6 Cleans & Jerks 135/95 Scaled 115/75
300m Row, 7 Cleans & Jerks 115/85 Scaled 95/65
200m Row, 8 Cleans & Jerks 95/65 Scaled 75/55
100m Row, 9 Cleans & Jerks 95/65 Scaled 75/55

Scaled 135/95 Teen 115/75

Scaled 115/75 Teen 95/65

Scaled 95/65 Teen 75/55

Scaled 75/55 Teen 55/45

Scaled 75/55 Teen 55/45

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