Warm Up: 5 Min 2 Rounds 5 Manmakers (squat clean) 10 DB Lateral Shoulder Raises 5 Burpee Broad Jumps 10 Slow Push Ups 10 Jumping Jacks Core Development: 6 Min 2 Rounds 90 Sec Plank 1 Min Hanging Knee Raise w/ twist 30 Sec / Side Plank https://www.youtube.com/watch?v=e3_Lj6IXNfs Metcon: 14 Mins 14 Min AMRAP 15

April 2018 Athlete of the Month

Last day of Max Out Week. Make it count! Sorry no bicep curls… “Light weight baby”! Freedom WOD Class Warm Up: 10 Mins 2 Rounds 5 Front Squats w/ 5 Sec Pause 7 Burpees 10 Ring Rows Then 10-15 Front Squats at ~50% of 1RM Strength: 15 Mins 1 Rep Max Front Squat Work mobility

Warm Up: 5 Min 2 Rounds 30 Sec at each Mountain Climbers Jumping Jacks Cat Cow Stretch In place inch worm Air Squat Core Development: 4 Min 2 Round Rotating Tabata 20/10 Hollow Hold Russian Twist Flutter Kicks Heel Touches (V-Ups) Technique Review / Workout Brief: Metcon: 12 Min AMRAP 10 Med Ball Cleans 20/14

The Knapp Bros will be out of the gym for the rest of the week. Have fun and BE SAFE finishing out Max Out Week! Freedom WOD Class Warm Up – 5 mins 2 Rounds 10 DL 10 Power Cleans 10 Strict Press Row 250 M before or after the above 1RM Testing – 25

Warm Up: 3 Mins Warm Up: 3 mins 1 Min Casual Row/Bike 20 Sec Intense Row/Bike 40 Sec Casual Row/Bike 20 Sec Intense Row/Bike 40 Sec Casual Row/Bike Shoulder Development – 4 Min Limit 2 Rounds 10-15 Banded Face Pulls 10-15 Banded W’s 10-15 Banded Shoulder Pull Downs Rest 30 Secs Technique Review / Workout