Welcome Back CSU!

Freedom WOD Classes

Warm Up: 10 Mins
90 Sec /side lax ball T-spine
2:00 Single Under Jump Ropes
5 Strict Press
8 Ring Rows
5 Push Press
8 Kip Swings
5 Push Jerk
8 Pull Ups

Mobility:
Perform mobility between strength sets
Roll out Lats, Chest, Shoulders

Strength: 15 Mins
Strict Press **90%  + 10 LBS** of your 1RM to calculate load
75% X 5
85% X 3
95% X 1+
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 
16 Min EMOM
Min 1: 35 Double Unders / 45 Singles
Min 2: 15 Push Jerk 95/65
Min 3: 35 Double Unders / 45 Singles
Min 4: 12 Pull Ups

Rest 2:00

2 Min AMRAP
Hand Stand Push Up

Functional Bodybuilding Class

Thursdays
Shoulder Day

Incline Bench
3 Sets 50/30/20
Focus on pulling your elbows back on the way down and squeezing the elbows on the way up. Keep the chest up and don’t fully lock out. Perform more of a 3/4 rep at the top. 

Decline Cable Flys ASCENDING
4 Sets 15 Reps Ascending in Weight (1pin)

Incline DB Press 45 degrees
3 Sets 15 Reps w/3sec pause at the bottom 
Keeping your elbows at 45 degrees move at a slower pace focusing on contracting through the entire movement. Shoulders stay back and down so the chest can lift. Give a thumbs up at the top of the movement to create more engagement. 

High Cable fly
3 Sets 30 Reps
Pick a weight you can get without breaking. Keep the should back and down and squeeze at the bottom but don’t touch the handles together. 

Low Cable fly
3 Sets 30 Reps
Tilt forward slightly, drag the elbows along your side and face the contraction to the inner part of your pecs. Open the shoulder and then drive the elbows in at the top

Super Set
3 sets 
30 +reps Decline press

Failure DB Push ups
Perform the decline with the same weight and movement pattern as the incline we started with. 
Then move right into db push ups.