Hooligans, you’re on camera. We just wanted to give everyone a heads up that there are now cameras in the lobby and looking out over the gym floor. So if anyone misses a box jump (please don’t) then we’ll have video!
Our honor system for drink purchases has faltered. We don’t think anyone is intentionally taking them but we need you all to make sure you’re filling out a drink card and dropping it in the bottle at the counter whenever you take a drink out of the fridges. At this point we are losing $ on products, so if you want us to keep carrying them, please lend us a hand.
Thank you!
Freedom WOD Classes
Warm Up: 8 Mins
2 Round Tabata :20/:10
Air Squats
Burpees
Inchworms
Side Lunge w/ Stretch
Then 1:30 / Side LAX Glutes
Strength: 18 Mins
Back Squat 1RM
10 Min EMOM
0:00-3:00 (4 rounds) = 5 reps
4:00-6:00 (3 rounds) = 3 reps
7:00-9:00 (3 rounds) = 1 rep *build to 85-90%
Then
8 Mins to Establish a 1RM
Metcon: 12 Mins
8 Round Rotating Tabata :20/:10
MB Cleans 20/14
Burpees
DU
Functional Bodybuilding Class
Wednesday
Back Day
Seated Forward Leaning Lat Row
SS
Seated Row
3 Sets / (20 / 20)
Seated Forward Leaning Lat Row: Lean forward with your shoulders over your quads and perform a v-bar low lat row
Seated row: lean forward to start the movement and lean back to perform the row keeping your shoulders in front of your hips.
Rope Lat Pulldown
2 Sets / 30 Reps
Performed like a face pull but as a lat pull down. As you pull down on the rope pull it apart as you get to your head/face getting your triceps parallel to the floor
V bar Lat Pulldown
4 Sets / 20 Reps
Incline High Elbow DB Row
3 Sets / 20 Reps
Laying face down on an incline bench perform a high elbow db row looks like a seal pull with high elbows
One Arm DB Row (2 Sec Hold Top & Bottom)
3 Sets / 15 Reps EACH
Seated Cable Rope Row Trap Shrug
3 Sets / 30 Reps
T Bar Rows (SLOW + 4 Drops)
2 Sets / 10++++
Reverse Hyper
3 Sets / 30 Reps
Can use a bench to perform movement or GHD pad
Olympic Lifting
Warm Up: 8 Mins
Athlete choice
Strength: 20 Mins
Establish 2 RM Clean & Jerk – not touch n’ go
Auxiliary: 10 Mins
3 x Supersets
3 Front Squats – Heavy
5 Tall Box Jumps
