Merry Christmas ya filthy Hooligans!
Reminder, check mindbody for the class schedule through the holidays.
Freedom WOD Classes
Warm Up: 9 Mins
2:00 Jump Rope
10 Push Press / Jerks
10 Kip Swings
10 Air Squats
5/Side Bird Dogs
10 Cuban Presses
Strength – 12 Mins
8 Min EMOM
1. 10-15 Push Press 95/65 sc. 65/45
2. :45 Max Rep Ring MU OR 10-15 C2B Pull Ups
*Bar M.U is acceptable but if you can do Rings, start there.
Metcon: 16 Mins
4 Round Rotating Tabata :40/:20
1. Shoulder to Overhead 135/95 or 65%
2. DU’s / Singles
3. MB Cleans 20/14
4. Sit Ups
Functional Bodybuilding Class
Week 1
Wednesday:
Session 1:
Core Workout: 5 Mins
4 Rounds
20 Sec Reverse Crunch
20 Sec Penguins/Heel Taps
20 Sec Straight Leg Hip Lift
20 Sec Rest
With remaining time:
Steady State Effort averaging 120-130 BPM for 15 Minutes.
Choose from…
1) Weighted Vest Uphill Walk
2) Bike x Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x Minutes, then w/ remaining 10 minutes perform 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x Minutes, then in remaining 5 minutes 20 Air Squats/ 10 Push-Ups
1) Weighted Vest Uphill Walk
2) Bike x Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x Minutes, then w/ remaining 10 minutes perform 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x Minutes, then in remaining 5 minutes 20 Air Squats/ 10 Push-Ups
Session 2:
-Chest supported T-Bar Row or Standing T-Bar Row
2 sets x 100 Reps
Rest pause to 100 reps (pick a weight you can get around 30 reps on the initial attempt)
V-Bar Pull Downs
4 Sets x 15 Reps (lean forward during the negative/lean back during the contraction
Double Handle Bent Over Seated Cable Rows
2-3 Sets x 20 Reps (stayed leaned forward)
Seated V-Bar Cable Mid Trap Shrug
2-3 Sets x 15 Reps (slow reps with slight hold at the top)
Dynamic Seated Cable Row
2-3 Sets x 20 Reps (keep low back tight and exaggerated the extension and flexion of your upper back)
Super Set
2-3 Sets x 20 Reps
Lying Dumbbell Row
Seated Shrugs
