Start of B Week on Coach David’s Program. Have fun Hooligans!
| Day | Week A | Week B | Week C |
|---|---|---|---|
| Monday | Front Squat + Back Squat | Front Squat + Back Squat | Front Squat + Back Squat |
| Tuesday | Strict Press + Bench Press | Pulling Accessory | None |
| Wednesday | Deadlift + Power Cleans | Hip + Posterior Chain | Hip + Posterior Chain |
| Thursday | Front Squat + Back Squat | Front Squat + Back Squat | None |
| Friday | Strict + Kipping Pull-Ups | Pushing Accessory + Core | None |
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CFDNR Halloween 2026 Shirt/Tank Order Form – Fill out form
Freedom WOD Classes
Warm Up 10 Mins
2 Rounds
10 Banded Air Squats w/ 2 sec pause
10 Banded Glute Bridges
10 Lunges
Then 2 Rounds w/ empty barbell:
10 Banded Front Squat
10 Banded Back Squats
10 Good Mornings
Strength: 17 Mins
Week “B”
7-13 Squat Program
5:00 to warm up Front Squats to working weight
Then Every 4:00 x 3 Rounds Perform
7 Front Squats 70% of T1RM + 13 Back Squats – Same Weight
Program Notes:
Calculate 90% of your Front Squat 1RM and then 70% of that number.
Ex at #200 1RM Front Squat: 200 x .9 x .7= #126
Athletes perform 7 Front Squats at that weight, then rack the bar and immediately begin 13 Back Squats at the same load. Repeat every 4:00 for 3 rounds.
Over the 9 week program, weights will increase and volume will decrease.
If you don’t have a relevant 1RM for Front Squats then find one today instead of the 7-13.
**If you need to modify all 20 reps to Back Squats, DO NOT Adjust the percentages
Metcon: 13 Min Cap
“Live, Laugh, Lactic Acid”
5 Rounds For Time:
10/8 Cal Bike / Row
12 MB Cleans 20/14
15 KB Swings 53/35 (‘Merican)
Functional Bodybuilding Class
B WEEK Volume week
Monday: Chest and Biceps
1) Bench Press 4×25
2)Super Set 3×12-15
DB Incline Bench Press
EZ Bar Curls
3)Super Set 3×12-15
Flat Bench Alt. DB Bench Press
Close Grip Straight Bar Curl
4)Super Set 3×12-15
Incline Flies
Incline Hammer Curls
5) Push Up Ladder 2 Sets
10 reps wide grip Push Ups
10 Reps Smith Machine Low elevated wide grip Push Up
10 Reps Smith Machine Medium elevated nutral grip Push Up
10 Reps Smith Machine High elevated Narrow grip Push Up
10 Reps Smith Machine High elveated Reverse Narrow grip Push Up
6) Inclined EZ Bar Curls (preacher style) 3×12-15
7)Burnout Sessions Cable Fly Neg breath stroke 3×12-15
8) 1xMax Effort
Alt. DB Curls Drop Set
