The annual Holiday Potluck is next month on 12/14! Save the date and don’t forget to bring a white elephant gift around $25. Any adult gifts should be labeled 18+ or 21+ respectively.

Freedom WOD Classes

Warm Up: 7 Mins
4 Round Air Squat Tabata :20/:10
10 / Side Jane Fonda Leg Lifts
10 / Side Long Lever Hamstring Bridge
8 Thrusters
8 Power Snatch
8 Power Clean & Jerks

Retest from 9/23
Metcon: 8 Min Cap
“I give it a 10”
For Time:
10 Thrusters 135/95
10 Snatch 135/95
10 Clean & Jerks 135/95
*Modify weights for each individual movement if needed

R&R: 5 Mins
Rest and stretch Hips

Strength: 20 Mins
Every 3:00 x 3 Sets – Rd 1 ~ 60% and build each round. Last round should suck!
15 Back Squats
Then:
2 OR 3 x Supersets (time dependent and also listen to your body)
15 Back Rack Cyclist Squats OR 8/side Back Rack Lunges
15-20 Dual Sumo KB 3/4 DL
2:00 Rest Between Sets
*Place KBs in center of gym and use the weight that is right for you

Functional Bodybuilding Class

B WEEK Volume week
Monday: Chest and Biceps
1) Bench Press 4×25

2)Super Set 3×12-15
DB Incline Bench Press
EZ Bar Curls

3)Super Set 3×12-15
Flat Bench Alt. DB Bench Press
Close Grip Straight Bar Curl

4)Super Set 3×12-15
Incline Flies
Incline Hammer Curls

5) Push Up Ladder 2 Sets
10 reps wide grip Push Ups
10 Reps Smith Machine Low elevated wide grip Push Up
10 Reps Smith Machine Medium elevated nutral grip Push Up
10 Reps Smith Machine High elevated Narrow grip Push Up
10 Reps Smith Machine High elveated Reverse Narrow grip Push Up

6) Inclined EZ Bar Curls (preacher style) 3×12-15

7)Burnout Sessions Cable Fly Neg breath stroke 3×12-15

8) 1xMax Effort
Alt. DB Curls Drop Set