“Run for fun, what the hell kinda fun is that?”
“B” weeks will be low volume allowing us to go heavier! And who doesn’t like to lift heavy.. But Don’t Be A Bonehead And Out Lift Yourself. If you choose to be a Bonehead, please let your coach know in advance so they can lift the bar off of you when and if you out you can not!
Freedom WOD Classes
Warm Up 7 Mins
7 Min
4oom Run
Toe walks (down and back)
Heel walks (down and back)
Walking High Kicks (down and back)
Floor sweepers (down and back)
Butt kickers (down and back)
High knees (down and back)
A Skip N-S-N – Video
B Skip N-S-N – Video
Strength/Conditioning: 8 Mins
8 Min EMOM
Every Min on the Min perform
100m Sprint aka 50m repeats
Note the word SPRINT! However, if you have not sprinted recently you should stick to 80% for today
Coaches athletes are to sprint from DNR to the blue Sherwin Williams sign, resting the remaining min down there. When the min laps they will sprint back to DNR and so on until the 8 mins is done.
Metcon: 20 Min
“Championship Round”
5 rounds for total reps:
1-minute Shuttle Run (down and back/wall2wall = 1 rep)
1-minute Box Jumps 24/20
1-minute Russian KB Swings 53/35 Scaled 35/25
1-minute rest
Score is total number of reps at each station added together for each round.
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: 3 Mins
10 Inchworms
30 Second Plank
10 Push Ups
10 Bicycle Crunch
30 Second Hollow Hold
10 Reverse Crunches
Strength: 5 Mins
4 Rounds
20 Sec Reverse Crunch
20 Sec Penguin Heel Taps
20 Sec Straight Leg Hip Lift
20 Sec Rest
Metcon:
4 Rounds in 20 minutes
Minute 1:
45 seconds DB Thruster
15 seconds Rest
Minute 2:
45 seconds Plate Sit Up video
15 seconds Rest
Minute 3:
45 seconds DB’s Bent Over Rows
15 seconds Rest
Minute 4:
45 seconds Push-Ups
15 seconds Rest
Minute 5:
45 seconds Mountain Climbers
15 seconds Rest
Repeat 4 times
On a 20-minute clock (or using a 45 seconds on, 15 seconds off Tabata-style timer if you have one) perform as many repetitions as possible of the prescribed workout for 45 seconds and rest 15 seconds. Athlete will perform five different movements every minute for 4 rounds. Use a Medicine Ball or any available weighted object.
