This Weeks Team Theme: FRIDAY THE 13th

Freedom WOD Classes

Warm Up 12 Mins
Then 2 Rounds:
15 Pull Aparts
10 Kipping Swings
10 Deadlifts
10 Strick Press
10 Back Squats
10 Box Step Ups
10 Sit Ups

Strength:
No Strength This Week

Mobility: 10-12
Athlete Choice

Metcon: 25 Min Cap
Teams of 2 (1 athlete works at a time)
50-40-30-20-10 reps for time of:
Deadlift 95/65 (rounds 50-40-30) & Back Squats (round 20-10)
Box Step Ups 24/20 (rounds 50-40-30) & Box Jump 24/20 (round 20-10)
S-2-OH 65/45 (rounds 50-40-30) & HSPU (round 20-10)
Sit Ups (rounds 50-40-30) & T-2-B (round 20-10)

Split the reps up as evenly as possible. You Go I Go Style

Functional Bodybuilding Class

WEEK B Volume week

Tuesday: Back and Triceps:
1)  4×25
Straight Bar Lat Pull Down

2) 3×20 Build Over the 3 Sets
V-Bar Low Row

3) Giant Set 3×15-20
V-Bar Lat Pull Down
Tricep Press Down
Lat Press Down

4) Super Set 3×15-20
T-Bar Row
Cable Rope French Press

5) Giant Set 3×15-20
Stand Single Arm Cable Row
DB Tricep Kick Back
DB Bent Over Row
*Do everything on the right arm aka cable row, kick back, bent over row then switch to the left arm = 1 set

Ladies Hour:

Warm Up: 7 Mins
3:00 Row
1:00 / Side Pigeon Stretch
1:00 / Side Couch Stretch

Strength:
10 Min AMRAP
Elevated hip on roller
10 Deadbugs
20 Alternating Long Leg Drops
10 Frog Push Ups (in&outs)
10 Straight Leg Lowers

Metcon: 15 Min
15 mins to complete:
30 Calorie Row
Then in remaining time AMRAP of:
6 Hanging Knee Raises
12 Alt Single Arm KB Swings
6 Burpees