The Christmas-Ugly Sweater-White Elephant Party is Next Saturday 12/13 at 6:00 p.m! Keep white elephant gifts between $20-30. Label any age specific gifts as 18+ or 21+
Freedom WOD Classes
Warm-Up: 3 Mins
:30 / Side Figure 4 Hip Rockers – Video
5 Inchworms
Down & Back Samson Stretch
Bodybuilding: 30 Mins
Then 6 Min AMRAP per station (35 mins)
1. 15 Hamstring Curls
2. 15 Quad Extensions
3. Superset – 8 / Side: Cable Rear Delt Fly + Lateral Cable Raise
4. 10-12 Lat Pull Down
5. 10-12 Low Row
*We are going heavier with less reps. You and your partner(s) alternate for 6:00 at every station. Don’t rotate or stop before 6 Mins.
Metcon: 12 Mins
4 Round Rotating Tabata :45/:15
Deadlift 105/75
Power Clean 105/75
Shoulder to Overhead 105/75
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: 6 Mins
3 Rounds
X-Band Walk
Lunges
Air Squats
Strength: 8 Min Cap
4 Rounds
10 /Side Single Leg KB RDL
10 / Side Long Lever Glute Bridge
10 /Side Front/Back Lunge
30 Sec Rest
Metcon: 20 Min Cap
20 min cap
10-8-6-4-2-4-6-8-10
Shuttle runs
Box Jump
Goblet Squats
*1 shuttle run = Wall To Wall
