ALL HANDS ON DECK!!
We Need Your Help On August 12th For Our 6th Annual Barbells&Badges Fundraiser Competition.
We Need 20 Volunteers and Judges. Sign Up Sheet At The Front Desk!
Freedom WOD Classes
Warm Up: 10 Mins
2:00 Double Under Practice
20 PVC Pass throughs
15 Plate Lateral Shoulder Raise
15 Plate Front Shoulder Raise
15 Plate Arnold Press
10 Box Step Ups or Jumps
:30 Sec Hand Stand Hold
Mobility:
Perform mobility between strength sets
Roll out Shoulders, T-spin, Lats, Triceps
Strength: 15-20 Mins
Strict Press **90% + 5 LBS** of your 1RM to calculate load
75% X 5
85% X 3
95% X 1+
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: 13 Mins
6 Min AMRAP
50 Double Unders
5 Shoulder to Overhead 155/110
Rest 1 minute
6 Min AMRAP
25 Box Jumps 24/20
10 Strict HSPUs
Functional Bodybuilding Class
Thursdays
Incline Bench
3 Sets 50/30/20
Focus on pulling your elbows back on the way down and squeezing the elbows on the way up. Keep the chest up and don’t fully lock out. Perform more of a 3/4 rep at the top.
Decline Cable Flys ASCENDING
4 Sets 15 Reps Ascending in Weight (1pin)
Incline DB Press 45 degrees
3 Sets 15 Reps w/3sec pause at the bottom
Keeping your elbows at 45 degrees move at a slower pace focusing on contracting through the entire movement. Shoulders stay back and down so the chest can lift. Give a thumbs up at the top of the movement to create more engagement.
High Cable fly
3 Sets 30 Reps
Pick a weight you can get without breaking. Keep the should back and down and squeeze at the bottom but don’t touch the handles together.
Low Cable fly
3 Sets 30 Reps
Tilt forward slightly, drag the elbows along your side and face the contraction to the inner part of your pecs. Open the shoulder and then drive the elbows in at the top
Super Set
3 sets
30 +reps Decline press
Failure DB Push ups
Perform the decline with the same weight and movement pattern as the incline we started with.
Then move right into db push ups.
