We will be closed on Memorial Day, Monday the 26th.
Freedom WOD Classes
Warm Up 10 Mins
2 Rounds:
:30 HS Hold
10 Clean High Pulls
10 Power Cleans
10 Back Rack Lunges
Then 3:00 DU Practice
Strength: 14 Mins
2 x Superset
5-8 Dips – weighted if possible
12-15 DB Bench Press
3:00 Rest
Metcon: 8 Min Cap
“The We We Are”
For Time:
36 Weighted Back Rack Lunges 135/95 (18 / Side) – bars can be pulled from a rack
24 Hang Power Cleans 135/95
50′ HS Walk OR 12 Strict HSPU
*10 wallball penalty everytime you break up a movement. Ex: if you do 20 lunges then set the bar down to rest, you must do 10 wallballs before completing the rest of your lunges. This means you should be at a weight for each movement that you can do 1 to 2 sets to complete all the reps.
Cool Down: 8 Mins
3:00 easy cardio (bike, row, ski)
1:00 / Side Forearm Barbell Smash
1:00 / Side Forearm Stretch
1:00 / Side LAX Glutes
Functional Bodybuilding Class
Tuesday: Back and Triceps:
1) 4×25
Straight Bar Lat Pull Down
2) 3×20 Build Over the 3 Sets
V-Bar Low Row
3) Giant Set 3×15-20
V-Bar Lat Pull Down
Tricep Press Down
Lat Press Down
4) Super Set 3×15-20
T-Bar Row
Cable Rope French Press
5) Giant Set 3×15-20
Stand Single Arm Cable Row
DB Tricep Kick Back
DB Bent Over Row
*Do everything on the right arm aka cable row, kick back, bent over row then switch to the left arm = 1 set
Ladies Hour:
Warm Up: 3 Mins
2 Min Bike
30 Second Plank
10 Bicycle Crunch
30 Second Hollow Hold
10 KB Swings
30 Second Reverse Plank
10 Box Step Ups
Strength: 10 Mins
2 Rounds 45/15
Extension Sit Ups video
Hanging Banded Marchers video
Bird Dog DB Row video
Right Side Banded Pallof Press
Left Side Banded Pallof Press
Metcon: 15 Min
4 Rounds
.6 Bike
21 Kb Swings
12 Box Jumps
Olympic Lifting:
Warm Up – 10 Mins
500 M Row
4 Round Tabata :20/:10
Alternating Single Leg Candle Sticks
Samson to pistol stretch (switch sides each round)
10 Wall Glides
15 Bent Over Rear Delt Flies
Technique: 20 Mins
3 x 5 Tall Clean + Split Jerk
Then On an 11:00 Clock:
5 Min EMOM – light weight
1 Hang Power Clean + 1 Split Jerk
1:00 Rest, Then 5 Min EMOM – Moderate
1 Hang Squat Clean + 1 Split Jerk
Strength: 12 Mins
3 x Superset
3 Power Cleans – Heavy (not touch n go)
5 Tall Box Jumps
