You Must Click The Link Or Scan The QR Code This Week To Upload Your Workout Score and Extra Credit Point! This Is The Only Way You Will Get Credit.
26.2 Open Score Submission – Fill out form
26.2 DNR Extra Credit – Fill out form
Today we will only be running the 6:30 am and noon classes. We will run two heats during those times where athletes will judge each other.
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Freedom WOD Classes
Warm Up: 8 Mins
2 Rounds :30 Each
Air Squat
Inchworm
Lunges
Burpees
Then 4:00 Hip Stretch
Metcon: 15 Min Cap
26.2
For time:
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 jumping pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 chest-to-bar pull-ups
Time cap: 15 minutes
♀ 20-lb (10-kg) dumbbell
♂ 35-lb (15-kg) dumbbell
Functional Bodybuilding Class
Week “A”
Friday: Arms Bicep and Triceps (Optional Day)
1)Super Set: 4×8-12
Seated DB Curls
DB Skull Crushers
Then drop the weight down
1×8-1
Single Arm Curl while holding the other side static at 90degrs for 8 then switch.
Same thing for Skull Crushers
2)Super Set: 4×8-12
EZ Bar Preacher Curls
DB Overhead Extension
Last set is a double drop set for both movements. Meaning ME reps at heavy weight then drop to a lighter weight
for ME then one more drop in weight for ME reps then move to Tricep for same double drop set.
3)Super Set: 4×8-12
Incline DB Curls
Cable Rope Overhead Extensions
Last set is a double drop set for both movements.
4)Super Set: 3x 21’s
Straight Bar Curl
Cable Rope Push Downs
5)Super Set: 4×8-12
DB Alternating Hammer Curl
Single Arm Cable Push Downs
6)Super Set: 4×8-12
Cable Curl
Cable Push Downs
