Happy New Year ya filthy, dirty, terrible, amazing, wonderful, beautiful hooligans!
Thanks for being a part of this community!!
Freedom WOD Classes
Metcon: 30 Min Cap
Partner WOD For Time:
800 M Row
2:00 Rest, Then
6 Rounds:
10 Snatch 115/75
20 Sit Ups
2:00 Rest, Then
800 M Row
*Row is done together, emphasis on pushing a little harder on row since there’s rest after. You go, I go on Snatches and Sit ups
Functional Bodybuilding Class
Week 2
Thursday:
Morning Fasted State Cardio
Session 1: Steady State Cardio Effort averaging 120-130 BPM for 35-40 Minutes.
Choose ONE from…
1) 20 Mins on Step Machine
2) 20 Mins on Elliptical
3) 20 Mins on Bike
Choose ONE from…
1) 20 Mins on Step Machine
2) 20 Mins on Elliptical
3) 20 Mins on Bike
Evening Bodybuilding
Session 2: 60 minutes
Giant Set
4 Sets
20 Reps Incline Bench Press
20 Reps DB Crusher Press
20 Reps Wide Grip Push Ups
ME Standard Push Up w/ Arch
Do all 4 exercises without stopping = 1 set
Giant Set
4 Sets
20 Reps DB Alternating Decline Press
20 Reps DB Decline Barrel Press
20 Reps DB Decline Partial Flys (bottom)
20 Reps DB Decline Flys Full ROM
Do all 4 exercises without stopping = 1 set
Giant Set
3 Sets
20 Reps High Cable Fly (high to low)
20 Reps Mid Cable Fly (high to low)
20 Reps Mid Cable Fly (straight in front)
20 Reps Low Cable Fly (low to high)
Do all 4 exercises without stopping = 1 set
