Hello Darkness My Old Friend… I’ve Come To Run With You Again!
Welcome Back To “A” Week! Let’s bring the intensity!
Freedom WOD Classes
Warm Up 5 Mins
5 Min
Coach-led DROMS
Toe walks (down and back)
Heel walks (down and back)
Walking High Kicks (down and back)
Floor sweepers (down and back)
Butt kickers (down and back)
High knees (down and back)
A Skip N-S-N – Video
B Skip N-S-N – Video
Strength/Conditioning: 15 Mins
1 Mile Run For Time
Metcon: 18 Min Cap
“Lethal Weapon 2”
18 Min AMRAP:
1 Round of “The Chief-ish”
200 Meter Run
2 Rounds of “The Chief-ish”
200 Meter Run
3 Rounds of “The Chief-ish”
200 Meter Run …
4 Rounds of “The Chief-ish”
200 Meter Run …
[Continue to Add 1 Round of “The Chief-ish” after each run until time expiers]
👇1 Round of “The Chief-ish”:👇
3 Hang Power Cleans 95/65 Scaled 65/45 Teen 45/35
6 Push Press 95/65 Scaled 65/45 Teen 45/35
9 Box Jumps 24/20
Functional Bodybuilding Class
A WEEK: Heavy week
Tuesday: Back and Tricep:
1)Negative Strict Pull Ups with a 5 second negative phase 5×5
2)Giant Set: 3×8-12 pyramiding
Lat Pulldowns
Tricep Extension w/rope
Straight Bar Lat Press Down
3)Super Set:
Narrow Grip Seated Cable Row
Tricep Straight Bar Over hand/Under Hand
4)Super Set: 3×8-12 pyramiding
Bent Over Barbell Row
DB Tricep Kick Backs
DB Incline Bench Seal Row
5)Finisher: 3xME 5 Sec Concentric/Eccentric
Single Arm Seated Row
6)Giant Set: Ticep Finisher 2xME
EZ Bar Pull Overs
EZ Bar Skull Crushers
EZ Bar Close Grip Bench Press
Ladies Hour:
Warm Up – 6 Mins
Fast Walk Outside
Banded Later walks
Banded Squats
Banded Kick Backs
Fast Walk Outside
Hip Development – 12 Mins
2 Rounds on each side 40/20
Right Side Single Leg Runner Glute Bridge video
Left Side Single Leg Runner Glute Bridge video
Alternating Bench Bridged Marchers video
Double Long Lever Bench Glute Bridge video
Metcon – 19 Mins
3 Rounds
60 Sec Air Squats
30 Sec Box Jump or Squat Jump
60 Sec Left Leg Lunge
30 Sec Left Leg Step Up
60 Sec Right Leg Lunge
30 Sec Right Leg Step Up
2 min Rest/Cool Down walk around the building between rounds
