Barbells and Badges First Workout release!

Freedom WOD Classes

Warm Up: 5 Mins
5 Min EMOM
5-10 Burpees every min on the min

Strength: 15 Mins
Bench Press
10 min EMOM x 3 reps @ 70%

Then

5 Min EMOM
Ring Dips
*Pick a number that is doable but will be difficult to finish the final rounds.

Metcon: 18 Min Cap
Complete 8 rounds for time:
6 Reps Front Rack Lunge 155/110 Scaled 115/75 
10 Plyo Plate Push Up video 45/35
10 Russian Twist 45/35
*Pushups are performed by dynamically alternating hands on a 45 lbs bumper. Scale by moving to the knees and performing a push up where your hands come off of the ground at the top of the rep.

Functional Bodybuilding Class

Tuesday: Back and Triceps:
1)Weighted Strict Pull Ups 5×5

2)Giant Set: 3×8-12 pyramiding
Lat Pulldowns
Tricep Extension w/rope
Straight Bar Lat Press Down

3)Super Set: 3×8-12 pyramiding
Narrow Grip Seated Cable Row
Tricep Straight Bar Over hand/Under Hand

4)Super Set: 3×8-12 pyramiding
Bent Over Barbell Row
DB Tricep Kick Backs
DB Incline Bench Seal Row

5)Finisher: 3xME 5 Sec Concentric/Eccentric
Single Arm Seated Row

6)Giant Set: Tricep Finisher 2xME
EZ Bar Pull Overs
EZ Bar Skull Crushers
EZ Bar Close Grip Bench Press

 

MomFit:

Warm Up: 4 Mins
Review Core Movements as the warm up

Core Development: 10 mins
1 Round
Band Above Knee
10 Banded Heal Drops
10 Banded Hollow Hold Leg Extensions
10 Banded Hollow Hold Double Leg Extensions
10 Banded Hollow Hold Scissors

Rest 30 Seconds

Band Around Ankles
10 Banded Double Leg Drop
10 Banded Double Leg Drop with Scissors at the top and bottom

Rest 30 Seconds

10 Banded Double Leg Circles

Metcon: 16 Min Cap

3 Min Tabata
20 Sec DB Manmakers
10 Sec Plank Hold

Rest 1 Min

4 Rounds
30 Sec DB Swings
30 Sec DB Discus video

Rest 1 Min

4 Round
30 Sec Row Sprint
30 Sec Plate Runners

Rest 1 Min

2 Min AMRAP
Burpee w/ Plate Jump