🚨We Interrupt This Program To Bring You A Special Report!🚨
🐾Today is Maverick’s 15th Birthday! If You See Him At The Gym Please Give The Big Guy Some Love And Maybe A Snack Or Toy! 🐾
Freedom WOD Classes
Warm Up: 10 Mins
200 M Run
Then 2 Rounds
10 Kang Squat video
10 /side Single Leg KB Deadlift video
30 Sec / side Long Lever Glute Bridge Iso Hold video
10 Sec / side Bird Dog Iso Hold video
10 Strict Pull Ups
Week 7: Functional Overload
Strength: 15-20 Mins
Deadlift using 90% + 10Lbs 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: 16 Min
“Maverick’s 15th Bday + one to grow on”
16 Mins EMOM
30 Situps
100m Sprint/Run (50m down/50m back)
20 Pull ups
6 Deadlift (225/155)
*Class will rotate from each movement for 4 RD. Start with situps then move to sprint, then pullups, and finally deadlift. If athlete completes the movement before the min is up they rest.
Functional Bodybuilding Class
Choose ONE from…
1) Weighted Vest Uphill Walk
2) Bike x 15 Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x 10 Minutes, then w/ remaining 5 minutes perform AMRAP 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x 10 Minutes, then in remaining 5 minutes EMOM 6-10 Burpees each min
Ladies Hour:
Warm Up 5 Mins
1 Min of Each
Lunges
Inchworms
Air Squats
KB RDL
Strength: 15 mins
Tabata 30/30
2 or 3 sets (coaches choice haha)
Kickback To Jump Squat video
Curtsy Lunge To Sumo Squat video
Reverse Lunge To DB Bicep Curl video
Metcon: 20 Min Cap
5 Rounds
3 Min AMRAP
3 MB Cleans
6 Push Ups
10 Air Squats
Rest 1 Min / Repeat
