Reminder that there is no Open Gym tomorrow (Saturday). Barbells and Badges kicks off at 9:00am and we would love to see you cheering on the Teams/athletes as they take on 4 workouts throughout the day!
Freedom WOD Classes
Warm Up: 10 Mins
2 Min Row or Bike
Then 2 Rounds
5 RDL
5 Low Hang Snatch High Pulls
5 Hang Power Snatch
10 Box Step Ups
Mobility:
Perform mobility between strength sets
Roll out Hamstrings and Hips, lats and chest
Strength: 20 Mins
Deadlift **90% + 20 LBS** of your 1RM to calculate load
65% X 5
75% X 5
85% X 5+
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: 14 Mins
14 Min Partner AMRAP:
6 Cal Row
6 Hang Power Snatch 95/65
6 Back Rack 20″ Box Step Ups 95/65
This is You go, I go style. Athlete “A” completes a full round while Athlete”B” rest.
“B” should be staged on the rower ready to start as soon as “A” is done with box step ups at which point “A” will rest. Keep switching round after round until time expires!
Functional Bodybuilding Class
Friday
Seated Calf Raise (Toes Straight)
2 Sets 30+ Reps
Seated Calf Raise (Straight – Partial W/ Stops)
2 Sets 30+ Reps
Leg Extensions (50, 50, 10 Slow, Heavy 10 Drops)
4 Sets (50/50/10/10+4 Drops)
Seated Leg Curl
3 Sets 30 Reps
Hack Squat (20, 20, 10 Pause at Bottom, 10 Pause at Bottom)
4 Sets (20/20/10/10)
Weight Walking Lunges (20 Each Leg)
3 Sets 20 Reps Each
Hamstring Hypers
3 Sets 30 Reps
Leg Press V’s
3 Sets 30 Reps
SS
Sissy Squat
3 Sets FAIL
DB Sumos
3 Sets 30 Reps
Assisted Step-Ups
2 Sets 15 Reps EACH
