Bring your A game Saturday! White Elephant gifts $20-$30, an ugly sweater and potluck. There is a list on the white board of dishes athletes will be bringing. Please add to the list so everyone knows what we could use more of and go without. Thanks Hooligans!
Freedom WOD Classes
Warm-Up: – 3 Mins
10 / Side Front Kicks
10 Ring Rows
1:00 Band Pass Throughs
Bodybuilding: 30 Mins
3 Sets per station OR 6 Min AMRAP (30 mins)
Station 1: 15 Leg Presses
Station 2: 8-12 Smith Machine Bulgarian Split Squat – Video (One partner perform Suitcase Db bulgarian split squats to try and get 3 rounds in the time frame
Station 3: 10-12 per Side Single Arm Row – Video
Station 4: 10-12 Standing Cable Flies – Video
Station 5: Superset: 10 Tricep Extensions + 10 Reverse EZ Bar Curls – Video
*Depending on class size, 2-3 athletes per station. Aim for 3 rounds within 6 mins
Metcon: 10 Min Cap
For Time 10-8-6-4-2
Right Arm DB Snatch 50/35
Right Arm OH Alt Lunge
Left Arm DB Snatch
Left Arm OH Alt. Lunge
*10 Lunges = 5/leg
Functional Bodybuilding Class
Choose ONE from…
1) Weighted Vest Uphill Walk
2) Bike x 15 Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x 10 Minutes, then w/ remaining 5 minutes perform AMRAP 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x 10 Minutes, then in remaining 5 minutes EMOM 6-10 Burpees each min
Ladies Hour:
Warm Up: 5 Mins
Quick Review of Man Maker Complexes and WOD Breakdown
Man Maker Complexes Example:
Push Up to Row
Push Up to Row
Burpee
Squat Clean
Thruster
Metcon: 35 Min Cap
This is performed just like the song!
“12 Days of Christmas” For Time:
1 DB’s Man Makers – see example above
2 DB Alternating Snatches
3 DB’s Strict Press
4 Burpees
5 Goblet Squats
6 Ring Rows
7 DB’s Hang Cleans
8 Hand Release Push-ups
9 Lat DB/Line Jumps
10 Box Step Ups
11. V-ups, Tuck Ups, Sit Ups
12 Goblet Lunges
Example:
1 Man Maker
2 Snatches, 1 Man Maker
3 Strict Press, 2 Snatches, 1 Man Maker
4 Burpees, 3 Strict Press, 2 Snatches, 1 Man Maker
and so on..
