This week you will need to enter your 26.2 Open Workout and extra points electronically via the links below or you can scan the QR codes hanging on the white board and at the front desk.

26.2 Open Score Submission – Fill out form

26.2 DNR Extra Credit  – Fill out form 

Freedom WOD Classes

Warm Up: 13 Mins
2 Mins Row, Bike, Ski or Treadmill
Then 2 Rounds
10 Cuban Rotations
10 Clean Lifts Offs
10 Hang Clean High pulls
10 Power Clean

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 8 Power Or Squat Cleans
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 8 Power Or Squat Cleans
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 8 Power Or Squat Cleans
Min 18:00 – 19:00 Rest
Min 19:00 – 23:00
Min 23:00 – 24:00 Perform 8 Power Or Squat Cleans
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 “A” Heavy
Thursday: Shoulders:
1)Seated Alternating DB Shoulder Press 5×5

2)Giant Set: 3×8-12
DB Bent Over Rear Raises
DB Lateral Raises
DB Front Raises

3)Super Set: 4×8-12
Seated DB Shoulder Press
Seated DB Lateral Raises

4)Giant Set: 3×8-12
Cable Single Arm Lateral Raises
Cable Single Arm Front Raise
Cable Single Arm Rear Extension

5)Giant Set: 3×8-12
Car Drivers
Up Right Rows
Cable High Row (face pulls w/rope or individual handles)

6)Super Set: 4×8-12
Seated DB Arnold Press
Seated DB Bent Over Rear Raises

7)Finisher: 1xME Drop Set
Front DB Raises
Then
Later DB Raises

Ladies Hour:

Warm Up 5 Mins
2 Min Jump Rope
Then
2 Rounds
30 sec Plank Hold
10 Push Ups
10 KB Swings

Strength: 10-15 mins
Rotating 1/2 Tabata
Plate Sit Ups
Mountain Climbers
Anchor Point T-2-B

Metcon: 19 Mins
19 Min EMOM
Min 1: 12 Bench Press
Min 2: 15 KB Swings
Min 3: 30-50 Jump Ropes
Min 4: Max Rep Sit Ups
Min 5: Rest