Baby Evie made her CF debut yesterday!

Freedom WOD Classes

Warm Up: 13 Mins
2 Mins Row, Bike, Ski or Treadmill
Then
10 Ring Rows
10 Push Ups
10 Air Squats
30 Sec Kip Swing
30 Plank Hold
30 Sec Wall Sit

Strength:
No strength

Metcon: 25 Mins
“Slow And Steady”
Min 0:00 -4:00 Steady State Cardio: Row, Bike, Ski or Treadmill
Min 4:00 – 5:00 Perform 5 Pull Ups, 10 Push Ups , 15 Air Squats
Min 5:00 – 6:00 Rest
Min 6:00 – 10:00 Steady State Cardio: Row, Bike, Ski or Treadmill
Min 10:00 – 11:00 Perform 5 Pull Ups, 10 Push Ups , 15 Air Squats
Min 11:00 – 12:00 Rest
Min 13:00 – 17:00 Steady State Cardio: Row, Bike, Ski or Treadmill
Min 17:00 – 18:00 Perform 5 Pull Ups, 10 Push Ups , 15 Air Squats
Min 18:00 – 19:00 Rest
Min 19:00 – 23:00
Min 23:00 – 24:00 Perform 5 Pull Ups, 10 Push Ups , 15 Air Squats
Min 24:00 – 25:00 Rest

Note:
-You may switch machines for each 5 min of steady state cardio.
-Try and Keep your heart rate around 125 -135 BPM.
-Keep the barbell weight light, work on technique rather than weight.
**This is designed to be an active recover workout to prep for Friday Night Lights.**

Mobility:
Spend the last 15-20 mins working on your needed mobility

Functional Bodybuilding Class

WEEK B Volume week

Thursday: Shoulders

1) 4×25
Shoulder Press

2)3X12-15
Incline Shoulder “I”,“Y” & “T”

3) 3×12-15
Seated Alternating DB Shoulder Press
Seated Alternating DB Shoulder Press

4) 3×12-15
Seated Alternating DB Shoulder Press
Rear DB Fly

5) 3×12-15
Arnold Press

6) 3xME
Lat Raise Drop Set

7) 3xME
Front Raise Drop Set

Ladies Hour:

Warm Up: 5 Mins

2 Rounds or 5 Mins
10 Hip Circles / Leg
10 Hip Abduction / Leg
10 Glute Kickbacks / Side

Hip / Leg Development: 5 Min

3 Rounds
15 /side Banded Glute Kick Backs
X Band Walks Down and Back
20 Alt Lunges

Metcon: 15 Mins

3 Min AMRAP Sprint
5 Medball Cleans
5 Wallballs
8 DB Chest Presses

Rest 2 Mins, Then:

10 Min AMRAP
5 Medball Cleans
5 Wallballs
8 DB Chest Presses
200 M Row