We hope you all had an amazing Christmas and we are looking forward to seeing everyone crush the last few workouts before the New Year!
Freedom WOD Classes
Warm Up: 5 Mins
2 Mins Double Under Practice
Then 2 Rounds
20 Pass Throughs
10 /side DB External Rotations
10 Strict Press
10 Jerks
Strength: 20 mins
4 Mins to warm up to first working weight
8 Mins
Press to Jerk
3×5 at 60, 65 & 70% of Strict press 1RM This should not be for a max load.
https://www.catalystathletics.
8 mins
3×3 at 80, 85 & 90%
Complex 1 Jerk Drive + 1 Split Jerk w/ 2 Second Pause in Receiving Position = 1 Rep
Metcon: 15 Min Cap
5 Rounds
25 Unbroken DU / 50 Unbroken singles
25 Shoulder-2-Overhead 65/45
Note: RX athletes if you break on the 25 you must start back over on until you get the 25 DU unbroken. Scaled athletes same goes for you on the 50 singles
Functional Bodybuilding Class
Thursday:
Week “B” Volum Shoulders:
1)Seated Alternating DB Shoulder Press 4×25
2)Giant Set: 3×8-12
DB Bent Over Rear Raises
DB Lateral Raises
DB Front Raises
3)Super Set: 4×8-12
Seated DB Shoulder Press
Seated DB Lateral Raises
4)Giant Set: 3×8-12
Cable Single Arm Lateral Raises
Cable Single Arm Front Raise
Cable Single Arm Rear Extension
5)Giant Set: 3×8-12
Car Drivers
Up Right Rows
Cable High Row (face pulls w/rope or individual handles)
6)Super Set: 4×8-12
Seated DB Arnold Press
Seated DB Bent Over Rear Raises
7)Finisher: 1xME Drop Set
Front DB Raises
Then
Later DB Raises
Ladies Hour: