Welcome back from your Thanksgiving break Hooligans! We have a special workout planned for you today!
We will still be providing bodybuilding programming but for the time being we will not be offering the 6:20 p.m class. Please feel free to reach out for any movement explanations, etc and we hope to bring the class back in the near future!
Freedom WOD Classes
Warm Up: 6 Mins
2 Rounds :30 Each:
Air Squat or PVC OH Squat
PVC Pass Throughs
Burpees
Push Ups
Then:
1:00 / Side Samson Stretch
Strength: 15 Mins
3 x Superset ~ 75% 1RM for each movement
4 Overhead Squats + 6 Back Squats
OR
4 Front Squats + 6 Back Squats
*Athletes should change the weights for each movement with minimal rest time between. PVC OH Squats w/ a pause are acceptable
Metcon: 20 Mins
TBA
Functional Bodybuilding Class
Chest and Biceps Volume
4×25
Bench Press
4)Giant Set 2×20
Cable Scraper Bicep Curls
Cable Skull Crusher Bicep Curls (high to low)
Giant Set 2×20
Alternating DB Bench Press
DB Crush Press
Incline Bench EZ Bar Preacher Curls
Super Set 2×20
DB Decline Barrel Press
DB Decline Fly
2 Sets Push Up Ladder
10 Wide Grip (turn hands out)
10 Smith Machine Low W/Wide hands (index fingers on loops or wider)
10 Smith Machine 3 Levels Higher (pinky fingers on loops)
10 Smith Machine 3 Levels Higher (pinky on edge of knurling)
10 Smith Machine Same Level Reverse Grip (index fingers on edge of knurling)
2xME
Alt DB Curls (to failure)