Kenneth Adel Blakeley 1.26.25

Congratulations Monica and David, we can’t wait to meet the little man!

Freedom WOD Classes

Warm Up: 10 Mins
1:30/side Lax ball chest
-then-
20 Air squats
20 Step ups
10 KB RDL (53/35)

Strength: 10 Min Cap
Gymnastic Strength
9 Min
Every 90 Seconds:

Option 1:
3-5 Complex (complex = 2 Wall Walks + 2 Wall Facing Handstand Push Ups + 2 Wall Walks + 2 WF Handstand Push Ups

Every 90 Seconds:
Option 2:
3-5 Complex (complex = 2 Wall Walks + 2  Hand Release Push Ups + 2 Wall Walks + 10 Sec Handstand Hold

(Hardest Variation possible)

Metcon: 15 Min Cap
For Time:
4 Rounds:
10 KB Goblet squats 53/35
15 American KB swings 53/35
20 KB Box step overs 53/35

Functional Bodybuilding Class

Week “A” Heavy
Thursday: Shoulders:
1)Seated Alternating DB Shoulder Press 5×5

2)Giant Set: 3×8-12
DB Bent Over Rear Raises
DB Lateral Raises
DB Front Raises

3)Super Set: 4×8-12
Seated DB Shoulder Press
Seated DB Lateral Raises

4)Giant Set: 3×8-12
Cable Single Arm Lateral Raises
Cable Single Arm Front Raise
Cable Single Arm Rear Extension

5)Giant Set: 3×8-12
Car Drivers
Up Right Rows
Cable High Row (face pulls w/rope or individual handles)

6)Super Set: 4×8-12
Seated DB Arnold Press
Seated DB Bent Over Rear Raises

7)Finisher: 1xME Drop Set
Front DB Raises
Then
Later DB Raises

Ladies Hour:

Warm Up: 10 Mins
5 Mins of mobility
-then-

2 Rounds
5 Push Ups
10 Plank Step Ups
15 Crunches

Strength: 8 Mins
5 Rounds
1 Min to Complete
5 Hollow Rocks or 10 Second Hold
10 V Ups or Tuck Ups
10 Straight Leg Hip Lift
5 Hollow Rocks or 10 Second Hold
30 Second Rest

Metcon: 15 Min Cap
20-15-10-5
Jumping Pull Ups
Ball Slams
Sit Ups
50 Jump Rope or Plate Jumps