“United We Stand Divided We Fall”
Every year we gladly accept this challenging workout in honor of so many people lost 19 years ago. Today we don’t just do the workout to benefit ourselves. We will remember to pay tribute to the civilians, police, and firefighters whose lives were taken from us too soon. There will be no strength in today’s workout as we want everyone to finish this workout. Thank you to all of our members and their families whom have served our military.
Freedom WOD Classes
Warm Up: 10 Mins
200 Run or 250 Row or 500 Bike
Then 10 Minutes to set up, test movements/weights and get mobile
Metcon: 45 Min Cap Scale as needed to finish
9-11 Tribute Workout For Time:
2001m Run (1.25 miles)
11 Box Jumps 30/24
11 Thrusters 125/85
11 Burpee Chest to Bar Pull Ups
11 Power Cleans 170/120
11 Handstand Push Ups
11 Kettlebell Swings 70/53
11 V-ups
11 Deadlifts 170/120
11 Push Jerks 110/75
2001 M Run (1.25 miles)
Functional Bodybuilding Class
Week 2
Monday Arm Day
Straight Bar Cable Extensions
SS
Straight Bar Cable Curls
5 Sets / 30 Reps (no rest in between)
Close Grip Smith Rest-Pause
1 Set / RP 20 Reps on first push
Reverse Grip Smith Rest-Pause
1 Set / RP 20 Reps on first push
Reverse Preacher Close Grip + Wide EZ Bar Curls
3 Sets / 15 Reps Close + Wide to FAIL
Poor DB Man’s Preacher
3 Sets / 20 Reps EACH (no rest)
DB French Press
3 Sets / 30 Reps
Cable Rope Curls
5 Sets / 20 Reps (don’t set the weight down, quick rest)
Cable Partial Extensions
5 Sets / 20 Reps (don’t set the weight down, quick rest)
Bodyweight Tricep Bar French
SS
Bodyweight Biceps Bar Curl
2 Sets / FAIL
Extensor Curl (Bent Arm)
ss
Extensor Curl (Straight Arm)
4 Sets / (20 Reps / FAIL)
Forearm Cable Curls 3 Way
3 Sets Each / 20 Reps
