We’d like to welcome Cassandra and Bryan to the coaching staff! You’ll see them shadowing alongside other coaches and Cass will be running our noon class this Wednesday!
All Bodybuilding classes and olympic classes this week will be cancelled as many of our coaches are out of town. Programming will still be posted for you to utilize in open gym during any class time. We will also be cancelling the 3:20 p.m class this Wednesday. Mindbody is updated, so if you can sign up for a class then it means we are running as normal. Thank you for understanding!
Freedom WOD Classes
Warm Up: 8 Mins
4 Round Tabata :20/:10 Air Squats
Then:
1:00 PVC ROM
:30 Hollow Hold
10 Hang Power Clean
10 Front Squats
20 Pull Aparts
Mobility: 5 Mins
1:30 / Side LAX Roll Glutes
1:00 / Side Pigeon Stretch
Strength: 15 Mins
3 x Superset
6/Side Back Rack Lunges
12 Back Squats
3:00 Rest Between Sets
Metcon: 12 Min Cap
2 Rounds of 5 Min AMRAP:
3 Squat Cleans 155/105
5 Lateral Bar Over Burpees
7 T2B or V-Ups
2:00 Rest Between AMRAPs
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)
