Springtime In The City And The Livin Is Easy!
“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: 10 Mins
20 Banded Pass Throughs
20 Banded Pull Aparts
12 Banded Bench Press Video
20 Banded Curls
10 Push Ups
2:00 Min Double Under Practice
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 TWO (2) mins perform
5 Bench Press (AHAP)
Note: The goal is to try and go As Heavy As Possible while keeping doing 5 unbroken reps aka not allowed to rack the bar or rest the bar on your chest until you have achieved the 5 reps.
2 min rest/reset
3×12-15 reps
(9 mins) Every three mins perform
DB Reverse Grip Bench Press
Straight Bar Outer Grip Curl
Metcon: 13 Min
13 Min AMRAP
5 Shoulder To Overhead 115/75 scaled 75/55
10 Deadlift 115/75 scaled 95/65 Teen 75/55
15 Double Unders or Singles
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
