April Attendance Challenge Athletes That Made 15+ Classes

Freedom WOD Classes

Warm Up: 12-15 Mins
20 Banded Pass Throughs
20 Banded Pull Aparts
20 Banded Shoulder Press
20 Banded Good Mornings
Then
Two Rounds
10 Ring Rows
10 Push Ups
10 Deadlifts
2:00 Min Double Under Practice
Then
90 Sec /side Lax Ball Shoulder/Chest
90 Sec /side Lax Ball Shoulder/Lats

Strength:  
Week “C”
No Strength this week

Metcon: 18 Min
18 Min AMRAP
50 Double Unders or Singles
5 Strict Pull Ups
3 Wall Walk
1 Deadlift (Increase you Deadlift each round/build up in weight each round)

Score = Total Rounds and Heaviest Deadlift load.

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