Happy Fran-Kenstein Halloween!!
We’ve also opened up the 5:20 p.m class today and Saturday’s class.
Have a great workout and fun/safe weekend!
Freedom WOD Classes
Warm Up: 20 Mins
10 Shuttle Runs down and back
2:00 / Side LAX Roll Glutes
1:30 / Side LAX Rotator Cuff / Lat
2:00 Squat Therapy – hold onto rig or KB Goblet in bottom squat
Then 2 Rounds:
15 Air Squats
10 Ring Rows
10 Kip Swings
10 Strict Press
10 Pull Up / Seated barbell pull ups
10 Thrusters
Metcon: 12 Mins
“Fran”Kenstein
21-15-9 For Time:
Thrusters 95/65
Pull Ups
Post WOD Stretch: 8 Mins
1:00 / Side Hurdler Stretch
1:00 / Side Pigeon Stretch
1:00 / Side Lat Stretch
1:00 / Side Bicep Stretch
Functional Bodybuilding Class
WEEK B Volume week
Friday: Arms Bicep/Tricep (Optional Day)
1) 4×8-12 Super Set
Incline DB Curls
Rope Tricep Ext
2) 4×8-12 Super Set
Reverse Curl
Incline Skull Crushers
3) 4×8-12 Super Set
Incline Seated DB Hammer Curl
Tricep Kick Backs
4) 4×8-12 Super Set
Close Grip Straight Bar Curl
Single Arm Reverse Cable Ext
6) 4×8-12 Super Set
Alternating DB Curls
Straight Bar Cable Ext
7) 3xME
Incline Bench Preacher EZ bar Curl
