Today is National Talk Like A Pirate Day! And Because of this, today we will do a Pirate themed workout in observation of this great day! With that said, you best be talkin like a Pirate, Ya slack jawed scallywags!
Freedom WOD Classes
Warm Up: 10 Mins
2:00 Row
Then 2 Rounds:
:30 Plank
7 Burpees
14 Alt Lunges
14 Air Squats
Then 1:30 Hip & Ankle Opener or Samson stretch – athlete choice
Strength: 12 Mins
3 x 15 Pull Ups – As hard as possible and as close to unbroken as possible
Ex: 2 Muscle Up + 13 C2B
Ex 2: 3 Band Pull Ups + 12 Seated Pull Ups
Metcon: 15 Mins
“Scallywag”
3 Round Tabata – :45/:15 (not rotating)
Swab the deck Burpees
Chasing the Booty (N-S-N wall to wall Shuttle Run)
Walk yer Plank (Walk from hands to forearms)
Row yer Boat (Row for M)
Treasure Chest Walk (Walking Lunges w/ 45/35 plate at chest)
Functional Bodybuilding Class
Thursday: Shoulders
1) 4×25
Shoulder Press
2)3X12-15
Incline Shoulder “I”,“Y” & “T”
3) 3×12-15
Seated Alternating DB Shoulder Press
Seated Alternating DB Shoulder Press
4) 3×12-15
Seated Alternating DB Shoulder Press
Rear DB Fly
5) 3×12-15
Arnold Press
6) 3xME
Lat Raise Drop Set
7) 3xME
Front Raise Drop Set
Ladies Power Hour
Warm Up 5 Mins
1 Min of Each
Lunges
Inchworms
Air Squats
KB RDL
Strength: 15 mins
Tabata 30/30
3 sets
Squat jump
Curtsy Lunge To Wide Squat
Reverse Lunge
This can be done with a DB if desired aka what it to be harder.
Metcon: 16 Min
8 1-minute rounds of:
12 Lunges
50′ shuttle sprint down and back
Max reps Box Jumps or step ups
1 Min Rest after each round
