As Dallas gets ready to hit the stage at Mr. Olympia this weekend in Las Vegas, we’ll be introducing some bodybuilding into the program. Go show Mr. Colorado some love on IG @skinnymacho Freedom WOD Classes Warm-Up: 8 Mins While Coach Demos Bodybuilding: Air Squats Band Pass Throughs Pull Aparts Good mornings Week 1: Test

The deadline for ordering your Halloween shirt is coming up quick! Freedom WOD Classes Warm Up: 10 Mins 2:00 Shuttle Runs N-S-N 2 Rounds: 10 Scap Pull Ups 10 Kip Swings 5 Inchworms 10 Push Ups 15 Glute Bridges Week 1: Test Week Strength – 10 Mins 2:00 Max Rep Rope Climbs OR Pull Ups

Need a nutrition tune-up? Coach Ana is taking virtual clients on Mondays, Fridays, and select evenings. Coaching may include counseling, education, goal setting, and accountability. Text 225-772-7998 or email anamaltares@gmail.com to get started! Freedom WOD Classes Warm Up: 12 Mins “Ultimate Shoulder Warm Up” – Video Using a #10-25 Plate: 8 Halos / direction 8 / direction “Plate 8” 8 / Side Plate Shovel

  Saturday Partner WODs starts at 10:00am today Metcon: 35 Min Cap Teams of 3 Team Triple 3 For time: 3,000-m Row (Switch out every 200 M) 300 Sit Ups 3 Mile Run (Switch out every 200M) Note: If running is not an option due to weather then assault bikes will be used. 3 Mile

Freedom WOD Classes Warm Up: 10 Mins 60 Sec Jump Rope Practice 2 Rounds 20 Banded or PVC Pass Throughs 10 Snatch Deadlifts 10 Snatch High Pulls 10 Power Snatch 10 Overhead Squats 10 Alt Lunges Week 18: Strength: 25-30 Mins Snatch 1RM Metcon: 12 Mins “Wingardium Leviosa” Every 90 Seconds x 8 Rounds 5

Freedom WOD Classes Warm-Up: 10 mins Then 2 Rounds Walking Lunges Down and Back Inchworms Down Single Leg Squat Jumps Back 10 Deadlifts 30 Sec Hand Stand Hold More right into your 1 rm Week 18: Test Week Strength: 25-30 Mins Deadlift Metcon: 10 mins “Dylan Dog” 21-15-9 Deadlifts 185/130 12-9-6 Wall Walks e.g. 21 Deadlifts