It’s not too late to register for the Nutrition Challenge! Remember you’re not officially signed up unless you put your name on the registration form at the front desk. Feel free to reach out to Ana at anamaltares@gmail.com for additional information and don’t forget to do your InBody scans if you haven’t yet.
Freedom WOD Classes
Warm Up: 10 Mins
400 M Run
N-S Walking Samson
1:00 Hip & Ankle Opener
Then 2 Rounds:
10 Kip Swings
10 Push Ups
10 Air Squats
Core: 10 Mins
75 Sit Ups
1:00 / side – Side Plank Hip Lift
1:00 Strict Knee Raise
75 Sit Ups
Metcon: 20 Min Cap
2 Rounds:
800 M Run
40 Pull Ups
40 Floor Press 135/95 sc: 95/65
40 DB Goblet Squats 50/35
*Do not wear a vest* – It’s okay to cap but modify reps as needed to get close.
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
Warm Up: 10 Mins
400 M Run
N-S Walking Samson
1:00 Hip & Ankle Opener
Then 2 Rounds:
10 Kip Swings
10 Push Ups
10 Air Squats
Core: 10 Mins
75 Sit Ups
1:00 / side – Side Plank Hip Lift
1:00 Strict Knee Raise
75 Sit Ups
Metcon: 20 Min Cap
2 Rounds:
800 M Run
40 Pull Ups
40 Floor Press 135/95 sc: 95/65
40 DB Goblet Squats 50/35
*Do not wear a vest* – It’s okay to cap but modify reps as needed to get close.
