NOTE:
Shirt Orders For The PRIDE SCAVENGER HUNT are due by Friday.
Also:
We have added some additional colors. All colors are available in the Unisex T-shirt. Tanks are only available in Lilac, Mint, Black, White. Make sure to write the color you want on the order sheet.
Freedom WOD Classes
Warm Up: 7 Mins
2 Rounds
1 Min Row or Bike
1 Min Banded Pull Aparts
1 Min PVC ROM
30 Sec Burpees or Push Ups
Mobility:
Perform mobility between strength sets
Roll out legs and hips
Strength: 15 Mins
Bench Press using 90% of your 1RM to calculate load
2 min rest/mobility between sets
65% X 5
75% X 5
85% X 5+
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 Mins
10 rounds of:
1 Min ME Cal Rowing or Bike
Rest 15 Seconds
30 Sec ME Ring Dips
Rest 15 Seconds
Score = Total calories rowed and dips completed
Functional Bodybuilding Class
Giant Set
4 Sets
20 Reps Partial Cable Rear Delt Fly (top)
20 Reps Cable Rear Delt Fly Full ROM
20 Reps Partial Cable Rear Delt (bottom)
20 Reps Bent Over DB Rear Raises
Do all 4 exercises without stopping = 1 set
Giant Set
4 Sets
20 Reps High Rope Rotations (90/90 face pulls)
20 Reps Rope Front Raises w/Separation
20 Reps DB “I” to “T” (anterior head focus)
20 Reps DB “T” to “I” (lateral head focus)
Do all 4 exercises without stopping = 1 set
Giant Set
4 Sets
20 Reps DB Partial Side Lateral Raise (top)
20 Reps Db Full ROM Side Lateral Raise
20 Reps DB Partial Side Lateral (bottom)
60 Sec Lateral Raise Static Hold (top) you’ll need very lightweight
Do all 4 exercises without stopping = 1 set
