You thought you were getting out of it?!
Happy belated Valentines Day Massacre Workout

Freedom WOD Classes

Warm Up: 4 Mins
2 Rounds :30 Each
Air Squat
Inchworm
Lunges
Burpees

Mobility: 6 Mins
Quad and Hip Smash

Metcon: 30 Min
The Break Up
14 Min Death by Wall Balls 20/14
Add two wall balls each min
2-4-6-8……

Rest 1 Min

The Make Up
10 min AMRAP
Over Head Walking Lunges w/plate 45/35

Rest 1 Min

The I Hate You
30 Unbroken Double Under / 60 Unbroken Single Under

Advanced athletes 50 Unbroken Double Under or 25 Unbroken Crossovers

Three Score:
Number of wallballs
Number of Lunges
Finish Time

Functional Bodybuilding Class

B WEEK Volume week
Monday: Chest and Biceps
1) Bench Press 4×25

2)Super Set 3×12-15
DB Incline Bench Press
EZ Bar Curls

3)Super Set 3×12-15
Flat Bench Alt. DB Bench Press
Close Grip Straight Bar Curl

4)Super Set 3×12-15
Incline Flies
Incline Hammer Curls

5) Push Up Ladder 2 Sets
10 reps wide grip Push Ups
10 Reps Smith Machine Low elevated wide grip Push Up
10 Reps Smith Machine Medium elevated nutral grip Push Up
10 Reps Smith Machine High elevated Narrow grip Push Up
10 Reps Smith Machine High elveated Reverse Narrow grip Push Up

6) Inclined EZ Bar Curls (preacher style) 3×12-15

7)Burnout Sessions Cable Fly Neg breath stroke 3×12-15

8) 1xMax Effort
Alt. DB Curls Drop Set

Dive Team:

Day 1-2 of Fundamentals

Crew Team

Warm Up: 10 Mins
10 Min Hip Opener Flow – Video
*Coaches can follow along to the video or come up with similar flow

Conditioning: 14 mins
4 x 500 M Row or 2:00 – whichever comes first
2:00 “Rest” between intervals – 20 Sit Ups after each round

Metcon: 16 Mins
4 Round Tabata :20/:10 x 2 Rounds
Bike for Cals
V-Up / Sit Up
Box Jump 24/20
Push Press 55/40
*Complete 4 rounds of :20/:10 at each station then cycle to next station. Once you complete a full round at each station, start your second round back at the original station.
*Bikes down center lane for athletes to share and start at a different station as needed.