Reminder: This Saturday We Will Be Hosting A Pride Workout. Unfortunately, The Scavenger Hunt Was Cancelled Due To Low Community Partner Participation.
Freedom WOD Classes
Warm Up: 10 Mins
2 Rounds
200 M Run
1 Min PVC ROM
1 Min Banded Pull A Parts
1 Min Push Ups
1 Min Hang Cleans
Mobility:
Perform mobility between strength sets
Roll out Chest and Shoulders
Strength: 12-15 Mins
Bench Press using 90% of your 1RM to calculate load
70% X 3
80% X 3
90% X 3+
When you see 5+, 3+, or 1+, that means you do the max reps you can manage with
that weight, with the goal of setting a rep record in each workout.
Metcon: 20 Min Cap
20 Mind AMRAP
7 Power Cleans 135/95
7 Burpees
200M Run
Functional Bodybuilding Class
Super Set
6 Sets x 20 Reps at each movement
Straight Bar Cable Curl
Straight Bar Cable Extension
60 Sec Rest Between Sets
Super Set
6 Sets x 20 Reps at each movement
Ez Bar French Press
Close Grip Bent Over Curls
60 Sec Rest Between Sets
Super Set
6 Sets x 20 Reps at each movement
Cable Rope Curls
Rope Extensions
60 Sec Rest Between Sets
