The Finial Count Down!
Today is the end of Coach David and Bryan’s program!
Up on deck Coach Tyler and Dirk!
Freedom WOD Classes
Warm Up 10 Mins
2 Min Bike or Row
20 Box Step Ups
10 Deadlift
10 High Pull
10 Power Clean
10 Strict Press
1 Bear Complex: Sq Clean Thruster to Back Rack Thruster
Strength:
4 Mins to warm up to first working weight
Every 90 seconds, for 9 minutes (6 sets):
Clean and Jerk
*Set 1 = 2 reps @ 70%
*Set 2 = 2 reps @ 75%
*Set 3 = 2 reps @ 80%
*Set 4 = 1 rep @ 85%
*Set 5 = 1 rep @ 90%
*Set 6 = 2 reps @ 85%
8 Mins
Tempo Front Squat 2-0-X-0
3×5 at 60%
60 sec rest between sets
- 2-0-1-0
- The first number (2) is the eccentric, or lowering, component of the lift.
- The second number (0) denotes any pause at the bottom.
- The third number (X) is the concentric, or lifting, component. (X=Explode Up)
- Finally, the fourth number (0) denotes any pause at the top.
Metcon: 12 mins
For Time:
30 Cal Bike or Row
10 Bear Complex 115/85
5 Muscle Ups Or 15 Strict Dips
10 Beat Complex 115/85
30 Double DB/KB Box Step Overs 50’s/35’s
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
Dive Team
Coach Luke: