Couple of things you should know:
1) Monday is international chest/press day which means
it is a must that you wear tank tops to show off your juice pump!
2)This week There is no strength…. Blahahahaha (evil laugh)
“C” weeks will consist of a Warm Up and longer Metcon, No strength. One could say this is a “recovery week” if you actually believe in that type nonsense.
Freedom WOD Classes
Warm Up: 8 Mins
250 Row
:30 Burpees
:30 Strict Press
250 row
:30 Devils Press
:30 Handstand Hold
250 Row
Then
90 sec at each
Lax Ball Chest/Shoulders
Lax Ball Lat/Shoulders
Strength:
Week “C”
No Strength this week
Metcon: 27 Min
“You Spin me right round baby right round”
AMRAP 11 Minutes
11 HSPU
12 Devils Press 50/35
13 Cal Row
14 Push Ups
Rest 3:00
AMRAP 6 Minutes
Rest 3:00
4 Minutes AMRAP
Continue where you left off in each AMRAP
Functional Bodybuilding Class
B WEEK Volume week
Monday: Chest and Biceps
1) Bench Press 4×25
2)Super Set 3×12-15
DB Incline Bench Press
EZ Bar Curls
3)Super Set 3×12-15
Flat Bench Alt. DB Bench Press
Close Grip Straight Bar Curl
4)Super Set 3×12-15
Incline Flies
Incline Hammer Curls
5) Push Up Ladder 2 Sets
10 reps wide grip Push Ups
10 Reps Smith Machine Low elevated wide grip Push Up
10 Reps Smith Machine Medium elevated nutral grip Push Up
10 Reps Smith Machine High elevated Narrow grip Push Up
10 Reps Smith Machine High elveated Reverse Narrow grip Push Up
6) Inclined EZ Bar Curls (preacher style) 3×12-15
7)Burnout Sessions Cable Fly Neg breath stroke 3×12-15
8) 1xMax Effort
Alt. DB Curls Drop Set
