Reminder:
Next Friday 8/7/26 We will be hosting a pool workout followed by a BBQ (Defiantly going to have some Taco Stop food and Margaritas for everyone) and swimming and diving Fun. Due to this awesomeness the gym will be closed for all afternoon classes that day. Which means you should absolutely make it to the pool party and workout! This will be a family friendly event so feel free to bring your family and friends!
Freedom WOD Classes
Warm Up: 10 Mins
200 M Run
Then
2 Rounds
Bear Crawl down-n-Back
30 Sec Hand Stand Hold or Plank hold
10 Reverse Crunches
10 Regular Crunches
Then
2 Rounds
10 Clean Deadlifts
10 Clean High Pulls
10 Power Clean
10 Front Squats
Strength: 20 Mins
WRITE DOWN THE WEIGHTS YOU USE SO NEXT TIME YOU DO THIS YOU CAN TRY AND GO HEAVIER
Week “A”: 20 Mins
Strength: Every 3 Mins Complete (9 mins)
3 Clean Complex; Building up to your heaviest complex
1 Clean Complex = Clean High Pull + Power Clean + Hang Squat Clean
Rest 2 Mins
Accessory Strength: Every 3 Mins Complete (9 mins)
8-12 RDL
8-12 Front squats (modify your weight to work on your squat depth)
Build in weight over the three sets but DO NOT OUT LIFT FORM
Metcon: 10 Min cap
“Act as if”
For Time:
4 Rounds
10 Sit ups
25′ HS Walk (50′ Bear Crawl)
200m Run
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
