Don’t Forget Saturday is our Pride WOD! Best Pride Costume/Dressed wins a lululemon gift card! Them is PRIDE so have fun but keep it tasteful!
Freedom WOD Classes
Warm Up: 7 Mins
2 Rounds
200 M Run
X-band walk wall-2-wall
10 Banded Pass throughs
10 RDLs
10 Banded or Bar Overhead Squat / Front Sq if needed
10 Hang Power Snatch
Mobility:
Perform mobility between strength sets
Roll out hamstrings, hips and calfs
Strength: 12-15 Mins
Deadlift 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: 15 Mins
5 Rounds for time
12 Deadlifts 115/75
9 Overhead Squats 115/75
6 Hang Power Snatches 115/75
Modify the OHSQ to a Front Sq if needed.
Functional Bodybuilding Class
Giant Set
3 Sets
10 Reps Partial Hack Squat (bottom to half up / narrow stance)
10 Reps Partial Hack Squat (top to half down / narrow stance)
10 Reps Hack Squat Full ROM (narrow stance)
Do all 4 exercises without stopping = 1 set
Giant Set
4 Sets
20 Lying Leg Curls (pointed toes)
20 Lying Leg Curls (toes pulled to shine)
20 Split Stance DB Deadlift (10 per leg)
40 Walking Lunges (use bar on back if you need more)
Do all 4 exercises without stopping = 1 set
Hamstring Nordic Curls
3 Sets x 10 Reps
Can Sub With Hamstring Glute Bridges (on frisbees)
Calf Raises
4 Sets
ME Reps Standing Calf Raises
