It’s Time!!
Friday Night Light Heats are posted on Mindbody. Please register for those like normal class times. Please come early or stay late to help judge other athletes.

Freedom WOD Classes

Metcon:
“25.1 Open”
For Time:
21 pull-ups (Jumping Pull Ups)
42 double-unders (singles)
21 thrusters 95/65 (65/45)
18 chest-to-bar pull-ups (chin over bar pull ups)
36 double-unders (singles)
18 thrusters 115/75 (85/55)
15 bar muscle-ups (c2b pull ups)
30 double-unders (singles)
15 thrusters 135/85 (105/65)
*Scaled in parentheses*

Functional Bodybuilding Class

Week “A”
Friday: Arms Bicep and Triceps (Optional Day)
1)Super Set: 4×8-12
Seated DB Curls
DB Skull Crushers
Then drop the weight down

1×8-1
Single Arm Curl while holding the other side static at 90degrs for 8 then switch.
Same thing for Skull Crushers

2)Super Set: 4×8-12
EZ Bar Preacher Curls
DB Overhead Extension
Last set is a double drop set for both movements. Meaning ME reps at heavy weight then drop to a lighter weight
for ME then one more drop in weight for ME reps then move to Tricep for same double drop set.

3)Super Set: 4×8-12
Incline DB Curls
Cable Rope Overhead Extensions
Last set is a double drop set for both movements.

4)Super Set: 3x 21’s
Straight Bar Curl
Cable Rope Push Downs

5)Super Set: 4×8-12
DB Alternating Hammer Curl
Single Arm Cable Push Downs

6)Super Set: 4×8-12
Cable Curl
Cable Push Downs

Dive Team

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

Strength:
3 Rounds
Left leg 8 Reps /
KB Bulgarian Squats w/8 second hold
KB B Stance DL
KB Forward/Backward Lunge
Box Jump

Right Leg
”

Metcon: 12 min Cap
75 Plate Jumps
Then
2 Rounds of
5 Ring Rows
5 Push Ups
10 Sit Ups

50 Plate Jumps
Then
3 Rounds of
5 Ring Rows
5 Push Ups
10 Sit Ups

75 Plate Jumps
Then
2 Rounds of
5 Ring Rows
5 Push Ups
10 Sit Ups