MAX OUT WEEK!
Time To Ring The Bell… Ding Dong MF’er Ding! Dong!
Freedom WOD Classes
Warm Up: 3 Mins
20 Banded Pull A Parts
10 Push Ups
10 /side DB External Rotation
10 Push Ups
Strength: 35 Mins
Test Week
Bench Press 1RM
You have 30 mins to build up to you heaviest bench press. For the rep to count the bar must touch your chest and you must reach full extension without the help of a spotter.
Lifters: Drive your feet into the ground, Squeeze you butt, Keep your shoulders and head connected to the bench.
Spotters only grab the bar if the bar is moving back down your the lifter asked for help.
Metcon: 10 Mins Hard Cap
10-1
Hang Power Cleans 95/65
Burpees
Functional Bodybuilding Class
-Rope Extensions
1-2 sets x 100 reps
Rest pause to 100 reps (pick a weight you can get around 30 reps on the initial attempt)
-Super Set 2-3 Sets x 20 Reps
DB Incline Skull Crush
DB Seated French Press
-Super Set 2-3 Sets x 20 Reps
Cable French Press
Overhead Rope Extensions
-Close Grip Bench Press (slow)
3 sets to FAILURE (pick a weight you can get 20 reps with but you won’t)
-Straight Bar Cable Curls
2 sets x 100 Reps
Rest pause to 100 reps (pick a weight you can get around 30 reps on the initial attempt)
-Super Set
2-3 Sets x 20 Reps
Preacher EZ Bar Curl (Close Grip)
EZ Bar Drag Curls (Wide Grip)
-Super Set
2-3 Sets x 20 Reps
Reverse Grip Cable Curl
Regular Grip Cable Curl
-Incline DB Curls (slow)
3 Sets to FAILURE (pick a weight you can get 20 reps with but you won’t)
