Thursdays mean Sprint!
Freedom WOD Classes
Warm-Up: 8 Mins
While Coach Demos Bodybuilding:
Air Squats
Band Pass Throughs
Pull Aparts
Good mornings
Week 1: Test Week
Bodybuilding: 30 Mins
Then 6 Mins per station (30 mins)
1. 2 x 25 Hamstring Curls
2. 2 x 25 Quad Extensions
3. 2 x Superset – 10-12 / Side: Cable Rear Delt Fly + Lateral Cable Raise
4. 2 x 15-20 Lat Pull Down
5. 2 x 15-20 Low Row
*Depending on class size, 2-3 athletes per station and rotate every 6 mins
**Time is a factor. As soon as your partner finishes you need to start and work with a weight that you can knock out without rest.
Metcon: 8 min Cap
15-12-9
Deadlifts 225/155
Cal Bike
Functional Bodybuilding Class
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
Ladies Hour:
Warm Up:
Plate Warm Up
Strength: 10 mins
Giant Set:
2 sets
X-Band Lateral Walks video or Monster Band Lateral Walks video
**full length of the gym down and back (east-west) do not drag your feet**
12-15 KB Sumo Deadlift
12-15 /leg Single Leg Hip Thrust video add weight to your lap if needed
90 seconds rest between sets
Metcon: 12 Mins
8 Round Rotating Tabata :20/:10
MB Cleans
Burpees
Ring rows
