Congratulations Katie and Sean!
Evelyn Quinn Chua
Born: 12/26/26 at 11:16 a.m
7 lbs 10 oz and 19.5″
Beautiful and Healthy!
Freedom WOD Classes
Warm Up: 10 Mins
2 Rounds:
8 Burpees
10 Scap Pull Ups
10 Kip Swings
3 Kip Pull Ups or 5 Ring Rows
5 Below Knee H.P.C.
5 Above Knee H.P.C.
Strength – 12 Mins
8 Min EMOM
Min 1. Max Rep Push Up
Min 2. 10-15 C2B Pull Ups or Pull Ups
Metcon: 20 Min Cap
2 Rounds:
10 Burpees
10 Hang Power Cleans 135/95
Rest 1:1
2 Rounds:
10 Burpees
13 Hang Power Cleans 115/75
Rest 1:1
2 Rounds:
10 Burpees
16 Hang Power Cleans 95/65
*Each 2 round section has a 4:00 cap. Modify weight and burpee reps as needed to complete it within 4:00. Your rest is equivalent to work time so if 2 rounds takes you 3:00 then you get 3:00 rest.
Functional Bodybuilding Class
Week 3
Wednesday
Back Day
Seated Forward Leaning Lat Row
SS
Seated Row
3 Sets / (20 / 20)
Seated Forward Leaning Lat Row: Lean forward with your shoulders over your quads and perform a v-bar low lat row
Seated row: lean forward to start the movement and lean back to perform the row keeping your shoulders in front of your hips.
Rope Lat Pulldown
2 Sets / 30 Reps
Performed like a face pull but as a lat pull down. As you pull down on the rope pull it apart as you get to your head/face getting your triceps parallel to the floor
V bar Lat Pulldown
4 Sets / 20 Reps
Incline High Elbow DB Row
3 Sets / 20 Reps
Laying face down on an incline bench perform a high elbow db row looks like a seal pull with high elbows
One Arm DB Row (2 Sec Hold Top & Bottom)
3 Sets / 15 Reps EACH
Seated Cable Rope Row Trap Shrug
3 Sets / 30 Reps
T Bar Rows (SLOW + 4 Drops)
2 Sets / 10++++
Reverse Hyper
3 Sets / 30 Reps
Can use a bench to perform movement or GHD pad
Olympic Lifting:
Warm Up: 8 Mins
500 M Row
5:00 Squat Snatch Warm Up to 60%
Squat Snatch: 20 Mins
3 @ 73%
3 @ 76%
2 @ 78%
2 @ 82%
1 @ 86%
1 @ 90%
Aux Strength: 15 Mins
3 x 3 Superset
Back Squat – 80-85%
Tall Box Jumps
3 x 5 Nordic Curls or GHRs
Dive Team
Warm Up: 6 Mins
2 Rounds
X-Band Walk
Lunges down and back
10 Air Squats
10 Box Step Up
Strength: 15 Mins
3 Rounds or 15 Mins
10 / Side Bulgarian Split Squats
12 Romanian Dead Lifts
8 / Side Weighted Step Ups
Metcon: 16 mins
16 Min AMRAP
2 Wall Walk w/ 2 sec Hollow Pause
8 Cal Row
12 Alt DB Snatch OR KB Swings
