June’s Devoted Club Athletes!
We will be drawing the Q2 attendance winner this week!
July starts Q3. To be part of the next shoe drawing make sure you attend an average of 15+ class in July, August, September!
Freedom WOD Classes
Warm Up: 12 Mins
15 Banded Rows
15 Banded I’s
15 Banded T’s
15 Banded Y’s
Then
2 Rounds
20 Sec Plank Hold
10 Ring Rows
20 second Handstand Hold
10 KB Swings
Strength: 12 Mins
Week “A” 12 Mins
EMOM x 5 Rounds Complete
1 Complex = 20 Sec Handstand + 3 HSPU
Or
Wall Walk + 30 Sec Handstand Hold
2 Min Rest
EMOM x 5 Rounds Complete
1 Complex = 10 Sec Hold At top of Pull Up Bar + 3 Strict Pull Ups
Metcon: 16 Min
“Tabacha Sucker”
8 Round Rotating Tabata (20/10)
Wall Walks
Strict Pull Ups
Russian KB Swings 53/35
Max Call Ski Erg
This will be a fast moving metcon with little time (10 sec) to get to your next station. Make sure you set up your working stations close to the SkiErgs to minimize transition time. Also, utilizing bands for pull ups will take to much time to get in and out of so I would suggest you perform jumping pull ups or barbell pull ups.
Score is total reps of all movements over the 8 rounds/16mins. So keep a running tab on your reps.
Functional Bodybuilding Class
A WEEK: Heavy week
Tuesday: Back and Tricep:
1)Negative Strict Pull Ups with a 5 second negative phase 5×5
2)Giant Set: 3×8-12 pyramiding
Lat Pulldowns
Tricep Extension w/rope
Straight Bar Lat Press Down
3)Super Set:
Narrow Grip Seated Cable Row
Tricep Straight Bar Over hand/Under Hand
4)Super Set: 3×8-12 pyramiding
Bent Over Barbell Row
DB Tricep Kick Backs
DB Incline Bench Seal Row
5)Finisher: 3xME 5 Sec Concentric/Eccentric
Single Arm Seated Row
6)Giant Set: Ticep Finisher 2xME
EZ Bar Pull Overs
EZ Bar Skull Crushers
EZ Bar Close Grip Bench Press
Ladies Hour:
Warm Up 5 Mins
1 Min of Each
Lunges
Inchworms
Air Squats
KB RDL
Strength: 15 mins
Tabata 45/15
3 sets /leg
DB Airplan Row Twist
MB Single Leg Squat Rotation (note: Leg on the ball is off the ground)
MB Single Leg Internal RDL (note: One leg on the wall with ball clamped between quads)
Strength: 15 mins
Tabata 45/15
3 sets
Knelling quad ext. + jump
In/out Squats
Super Hero Squats
Lateral Lunge touch
Front/back Lunge each side
Metcon: 20 Min Cap
160M Walking Lunges
80 Wall Balls
40 KBSwings
20 Burpees
10 Cal Bike
