Half way point for this months attendance check!

ZOOM IN ON THE PICTURE TO SEE YOUR ATTENDANCE

Are you on track to get your 15 workouts in?

Welcome Back To “A” Week! Let’s bring the intensity!

Freedom WOD Classes

Warm Up 12 Mins 
6 Min Barbell Quad Smash
then
1 Min Bike or Ski Erg
30 Sec Hollow Rocks or Hold
1 Min Bike or Ski Erg
30 Sec Strict Knee Raise
1 Min Bike or Ski Erg
60 Sec Double Unders 

Strength: 14 Mins
2 Rounds of 👇
Athlete X Core Workout video
1 Round
60 Sec Hip Lift “One Down/Two Up”
60 Sec Formarm Plank Mountain Climbers Twist “Twisting Pistols”

30 Sec Rest

60 Sec Tuck Ups
60 Sec Bicycle Crunch

30 Sec Rest

60 Sec Regular Crunch
60 Sec StarFish Crunch

Rest 2 min repeat

Metcon: 16 Min Cap
Non Rotating Tabata 20/10
Assault Bike
Ski Erg
Double Unders
T-2-B

= 4 mins at each station (8 rounds of 20/10) before rotating to the next station. Score is total number of reps at each station combined.

Ski ergs stay at the west end of the gym Bike in the middle close to Ski Ergs. Double Unders and T-2-B, find a lane

 

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 10 Mins
Row 100M
10 Crunches
10 Bicycle Crunches
10 Reverse Crunches

Then

4 rounds
30 Sec Row Sprint
30 Sec Row Recover

Strength: 6:30 mins 

Athlete X Core Workout video
1 Round
60 Sec Hip Lift “One Down/Two Up”
60 Sec Formarm Plank Mountain Climbers Twist “Twisting Pistols”

30 Sec Rest

60 Sec Tuck Ups
60 Sec Bicycle Crunch

30 Sec Rest

60 Sec Regular Crunch
60 Sec StarFish Crunch

Metcon: 13 min
6 Min AMRAP
5 Cals Row
10 Double Arm DBs Floor Press
10 Double Arm DB Floor Sweepers  (left/right = 1 rep)

1 min Rest Then

6 Min AMRAP
5 Cal Row
10 Tuck Ups
5 /side Single Arm DB V-Sit Press video