Nest week is Free for your Friends! 10/23-10/27
No experience needed. Anyone and everyone is welcome to join regular classes for a free trial.
The weeks programming will be our normal Halloween workouts but deload for strength and a great chance to bro out with your homies!
Freedom WOD Classes
Warm Up: 12 Mins
1:30 / Side LAX Roll Traps
2:00 DU Practice
10 RDLs
Then 5 Min Coach lead:
PVC or Barbell Drill: Clean High Pull – Finish Hip Extension – Video
10 RDLs
10 Clean
Strength: 15 Mins
Cleans
2 x 6 Clean High Pull ~70%
3 x 3 Power Clean ~ 75-80%
Metcon: 12 Min Cap
3 Rounds For Time:
15 Hang Power Cleans 95/65
25 Sit Ups
50 DU / 75 Singles
Functional Bodybuilding Class
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
