Warm Up: 7 Mins
Core Workout: 9 Mins
Metcon 14 mins
Hooligan Halloween Party is on Saturday October 24th!
We could use one more Cornhole set and 2 Ladder Golfs if there are any volunteers.
Freedom WOD Classes
Warm Up: 10 Mins
2 Min Row
Then 2 Rounds:
10 KB Deadlifts
10 Russian KBS
10 Wall Glides
10 Kip Swings
Then:
1:00 / Side Samson to Hamstring
1:00 Internal Hip Knee Taps
Strength: None
Metcon: 30 Min Cap
“Hybrid Rockstar”
4 Rounds For Time:
800 M Run
20 KB Swings 53/35
15 Cal Row / Ski
10 Pull Ups
Functional Bodybuilding Class
A WEEK: Heavy week
Tuesday: Back and Tricep:
1)Negative Strict Pull Ups with a 5 second negative phase 5×5
2)Giant Set: 3×8-12 pyramiding
Lat Pulldowns
Tricep Extension w/rope
Straight Bar Lat Press Down
3)Super Set:
Narrow Grip Seated Cable Row
Tricep Straight Bar Over hand/Under Hand
4)Super Set: 3×8-12 pyramiding
Bent Over Barbell Row
DB Tricep Kick Backs
DB Incline Bench Seal Row
5)Finisher: 3xME 5 Sec Concentric/Eccentric
Single Arm Seated Row
6)Giant Set: Ticep Finisher 2xME
EZ Bar Pull Overs
EZ Bar Skull Crushers
EZ Bar Close Grip Bench Press
