We’ll see you tomorrow for the Ugly Sweater Party from 5-8 p.m!
Please RSVP and post the food item you’ll be bringing in the discussion on the FB event. Link below:
Facebook Event Link – Click HERE
Freedom WOD Classes
Warm Up: 8 Mins
5 Inchworms
2 Rounds:
10 Deadlifts
10 Alt Lunges
Wall to Wall High Low Walks – Video
:30 Hollow Holds
Strength: 12 Mins
3 x Superset
10 / Side Bulgarian Split Squats
6-10 Nordic Curls
Metcon: 15 Mins
15 Min EMOM:
Min 1: 15 Deadlifts 155/105 (conventional or sumo deadlifts)
Min 2: 16 Alt. KB Lunges 53/35
Min 3 & 4: KB High Low Walks (Men 53 high / 35 low – Women 35 / 20) – Video
Min 5: Rest
Functional Bodybuilding Class
Chest and Biceps
5×5 build to your heaviest set of 5
Bench Press
Giant Set
2 Sets
8 Wiper Push Ups
20 Cable Straight Bar Curl
8-12 DB Alt Bench Press (increasing weight each set)
Giant Set
2 Sets
8-12 Alt Incline DB Bench Press (increasing weight each set)
8-12 Incline DB Crush Press (increasing weight each set)
Wide Grip Push Up
Standard Push Up w/Arch to mimic Decline (hand behind shoulder)
Super Set
2 sets (increasing weight each set)
8-12 DB Decline Barrel Press w/ “Slow Negative + 5 Count Hold At Bottom”
20 EZ Bar Close Grip Bent Over Curls “Slow Negative + 5 Count Hold At Active Top”
Super Set
2×20
Reverse Grip Cable
Close Grip Cable
Wide Grip Cable
Wide Grip Cable Drags
