Happy Birthday Annie and Genna!
Freedom WOD Classes
Warm Up: 12 Mins
6 x Shuttle Run (down = 1 / back = 2)
Then
2 Rounds
8 Strict Knee Raise
8 Sit Ups
Walking Samson Stretch down and back
Then
3 mins /side Quad Barbell Smash
Strength: 10 Mins
3 Rounds Tabata 20/10
Hollow Plank
Bear Plank Knee Taps video
Bear Plank Side Tap video
Reverse Plank Hold video
Reverse Plank Bridge Dip video
Reverse Plank Marchers video
Metcon: 15 min
15 Min Partner AMRAP
12 V Ups, Tuck Ups or Sit Ups
12 Alternating Lunges
12 Shuttle Runs (down = 1 / back = 2)
Switch After A Fully Completed Round.
In the absence of a teammate, complete as Work/Rest for 6 rounds (time to completion is your next rest).
Functional Bodybuilding Class
Friday:
Session 1: Steady State Effort averaging 120-130 BPM for 15 Minutes. Choose ONE from... 1) Weighted Vest Uphill Walk 2) Bike x 15 Minutes / Row x Minutes / Ski or Walk Uphill x Minutes 3) Bike x 10 Minutes, then w/ remaining 5 minutes perform AMRAP 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups 4) Step Machine or Elliptical for x 10 Minutes, then in remaining 5 minutes EMOM 6-10 Burpees each min Session 2: 60 Minutes
Giant Set
3 Sets
10 Reps Partial Hack Squat (bottom to half up / narrow stance)
10 Reps Partial Hack Squat (top to half down / narrow stance)
10 Reps Hack Squat Full ROM (narrow stance)
Do all 4 exercises without stopping = 1 set
Giant Set
4 Sets
20 Lying Leg Curls (pointed toes)
20 Lying Leg Curls (toes pulled to shine)
20 Split Stance DB Deadlift (10 per leg)
40 Walking Lunges (use bar on back if you need more)
Do all 4 exercises without stopping = 1 set
Hamstring Nordic Curls
3 Sets x 10 Reps
Can Sub With Hamstring Glute Bridges (on frisbees)
Calf Raises
4 Sets
ME Reps Standing Calf Raises
