You Must Click The Link Or Scan The QR Code This Week To Upload Your Workout Score and Extra Credit Point! This Is The Only Way You Will Get Credit.
Only Submit on score either RX or Scaled do not submit for both..
26.3 Open Score Submission – Fill out form
26.3 Extra Credit Points Submission – Fill Out Form
Today we will only be running the 6:30 am and noon classes. We will run two heats during those times where athletes will judge each other.
Sign up for your Friday Night Lights Heat on Mindbody
Stay for the Open After Party! We have Taco Stop catering food and we will have Karaoke as well.
Bring deserts and drinks!
Freedom WOD Classes
Warm Up: 8 Mins
2 Rounds :30 Each
Air Squat
Inchworm
Lunges
Burpees
Then 4:00 Hip Stretch
Metcon: 16 Min Cap
26.3
For time: Time cap: 16 minutes
2 rounds of:
12 burpees over the bar
12 cleans, weight 1
12 burpees over the bar
12 thrusters, weight 1
2 rounds of:
12 burpees over the bar
12 cleans, weight 2
12 burpees over the bar
12 thrusters, weight 2
2 rounds of:
12 burpees over the bar
12 cleans, weight 3
12 burpees over the bar
12 thrusters, weight 3
Time cap: 16 minutes
♀ 65, 75, 85 lb (29, 34, 38 kg)
♂ 95, 115, 135 lb (43, 52, 61 kg)
Functional Bodybuilding Class
WEEK B Volume week
Friday: Arms Bicep/Tricep (Optional Day)
1) 4×8-12 Super Set
Incline DB Curls
Rope Tricep Ext
2) 4×8-12 Super Set
Reverse Curl
Incline Skull Crushers
3) 4×8-12 Super Set
Incline Seated DB Hammer Curl
Tricep Kick Backs
4) 4×8-12 Super Set
Close Grip Straight Bar Curl
Single Arm Reverse Cable Ext
6) 4×8-12 Super Set
Alternating DB Curls
Straight Bar Cable Ext
7) 3xME
Incline Bench Preacher EZ bar Curl
