Last Day Of Test Week! Let’s See Some Big Numbers Today!
Freedom WOD Classes
Warm Up: 5 Mins
2:00 Double Under Practice
Down&Back Walking Lunges
10 Inchworms
20 Deadlifts
Strength: 35 Mins
Test Week
Deadlift 1RM
You have 30 mins to build up to you heaviest Back Squat. For the rep to count the athlete must hit parallel or better at the bottom and full extension at the top without a spotters help.
Lifters: Knowing how to bail/fail a rep is just as important as a good rep. If you can not squat back up, push the bar off your back while you move your body forward.
Spotters: only grab the bar if the bar is moving back down your the lifter asked for help.
Metcon: 10 Mins Hard Cap
4 Rounds
30 Alt Front Rack Lunges 75/55
30 Double Unders / 60 Single Unders
Functional Bodybuilding Class
-Leg Extensions
6 sets 100 reps, 90 reps, 80 reps, 70 reps, 60 and 50 reps
-Elevated Heel Narrow Stance Goblet Squat (heels in toes out)
2-3 Sets x 20 Reps
– Leg Press 3/4 reps aka don’t lock out at the top
2-3 Sets x 20 Reps
Super Set
2-3 Sets x 20 Reps
Elevated KB Sumo Squats (use to boxes with a gap between them for your KB to travel through)
Split Stance KB Deadlifts
Lying Leg Curls (toes pointed away + Lifting chest off pad
3-4 Sets x 20 Reps
Walking Lunges w/ or w/out weight
3 sets of 30 total Steps
