Freaky Friday!

Couple of things you should know:
1) It’s Back Friday and we have a Door Buster BOGO Sale Happening, When you do a Bunch Of Pull Ups you get a huge back!
2) Tank Tops? I’m going to assume that was a rhetorical question… because Duh!

“B” weeks will be low volume allowing us to go heavier! And who doesn’t like to lift heavy.. But Don’t Be A Bonehead And Out Lift Yourself. If you choose to be a Bonehead, please let your coach know in advance so they can lift the bar off of you when and if you out you can not!

Freedom WOD Classes

Warm Up 10Mins 
1:00 /side Lax Ball Shoulder/Chest
1:00 /side Lax Ball Shoulder/Lats
2 Rounds
10 Scap Pulls
10 Kipping Swings
10 Deadlifts
8 Hang Clean High Pulls
6 Hang Power Cleans

Strength: 20 Mins 

WRITE DOWN THE WEIGHTS YOU USE SO NEXT TIME YOU DO THIS YOU CAN TRY AND GO HEAVIER
3×5
(9 mins) Every three mins perform
5 Pull Ups (Use bands and jumping pull ups as needed)

Note: The goal is to try and go As Hard As Possible while doing 25 unbroken reps aka not coming the bar until you have achieved the 5 reps. This would include Weighted pull ups, Strict pull ups, Less Bands, Negative pull ups

2 min rest/reset

3×12-15 reps
(9 mins) Every three mins perform
DB/KB Incline Seal Row video
DB Triceps Pullover Extension video

Place one side of your bench on 4, 45lbs plates to give it a slight incline for both exercises. Less Reps = More Weight

Metcon: 16 min
6 Rounds for Load
3 Deadlifts
3 Power Cleans

Do not let go of the bar during the round. Rest as needed between rounds.With a running clock, complete 6 rounds of 3 Deadlifts and 3 Power Cleans unbroken. Do not let go of the bar during the round. Count a penalty or miss for that round if you let go of the bar. Rest as needed between rounds. Work up to the heaviest weight possible.

Functional Bodybuilding Class

Week “A”
Friday: Arms Bicep and Triceps (Optional Day)
1)Super Set: 4×8-12
Seated DB Curls
DB Skull Crushers
Then drop the weight down

1×8-1
Single Arm Curl while holding the other side static at 90degrs for 8 then switch.
Same thing for Skull Crushers

2)Super Set: 4×8-12
EZ Bar Preacher Curls
DB Overhead Extension
Last set is a double drop set for both movements. Meaning ME reps at heavy weight then drop to a lighter weight
for ME then one more drop in weight for ME reps then move to Tricep for same double drop set.

3)Super Set: 4×8-12
Incline DB Curls
Cable Rope Overhead Extensions
Last set is a double drop set for both movements.

4)Super Set: 3x 21’s
Straight Bar Curl
Cable Rope Push Downs

5)Super Set: 4×8-12
DB Alternating Hammer Curl
Single Arm Cable Push Downs

6)Super Set: 4×8-12
Cable Curl
Cable Push Downs