Reminder that Friday we will only be running the 5:30 and 6:30 a.m classes as we will be setting up for the Halloween 10th Anniversary party the rest of the day.
Freedom WOD Classes
Warm Up: 8 Mins
1:00 PVC ROM
2 Rounds
10 Push Up w/ 3 second negative
10 Kip Swings
20 Band Tricep Extensions
Then 1:00 / Side LAX Chest Roll
Strength & Mobility: 15 Mins
3 x 10 Back Squats 50%
*Hip and Shoulder Mobility in between sets
*Coaches teach new athletes Hang Power Snatch or DB Snatch during this time
Metcon: 15 Mins
“Suicide SqWOD”
15 Min Partner AMRAP:
12/9 Cal Row / Bike
9 Hang Power Snatch 75/55
6 Lateral Bar Over Burpees
*New athletes perform unloaded barbell snatch OR 8 Alt. DB Snatch
Only one person works at a time. Complete a full round before switching. Partner A will complete a full round while Partner B rest. Once Partner A as completed a round they will rest while Partner B completes a round.
Functional Bodybuilding Class
Thursdays
Shoulder Day
Incline Bench
3 Sets 50/30/20
Focus on pulling your elbows back on the way down and squeezing the elbows on the way up. Keep the chest up and don’t fully lock out. Perform more of a 3/4 rep at the top.
Decline Cable Flys ASCENDING
4 Sets 15 Reps Ascending in Weight (1pin)
Incline DB Press 45 degrees
3 Sets 15 Reps w/3sec pause at the bottom
Keeping your elbows at 45 degrees move at a slower pace focusing on contracting through the entire movement. Shoulders stay back and down so the chest can lift. Give a thumbs up at the top of the movement to create more engagement.
High Cable fly
3 Sets 30 Reps
Pick a weight you can get without breaking. Keep the should back and down and squeeze at the bottom but don’t touch the handles together.
Low Cable fly
3 Sets 30 Reps
Tilt forward slightly, drag the elbows along your side and face the contraction to the inner part of your pecs. Open the shoulder and then drive the elbows in at the top
Super Set
3 sets
30 +reps Decline press
Failure DB Push ups
Perform the decline with the same weight and movement pattern as the incline we started with.
Then move right into db push ups.