Beginning this Saturday we will now be running classes from 9-10 a.m and open gym 10-11 a.m. We will no longer have open gym from 11:00-12:00 p.m.
Freedom WOD Classes
Warm Up: 10 Mins
2 Rounds:
5 Scap Pull Ups
10 Strict Knee Raises
15 Air Squats
Then:
1:00 PVC Pass Throughs
:45 / Side LAX Roll Glutes
15 PVC OH Squats / Front Squats
Strength: 12 Mins
8 Min EMOM:
Min 1: 10-15 Overhead Squats 95/65 or 50% 1RM
Min 2: :45 Max Rep Wall Walk OR Max Distance Handstand Walk
*OH Squats with PVC are acceptable. Can modify to Front or Back Squat as needed.
Metcon: 15 Min Cap
5 Rounds For Time:
10 T2B
15 Box Jump Overs 24/20
20 Slam Balls or 15/12 Cal Ski
Functional Bodybuilding Class
Week 2
Friday:
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
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
