Áfram með smjörið: “On with the butter.”
A popular phrase used to urge someone to get back to work or hurry up

Freedom WOD Classes

Warm Up: 12 Mins Hard Cap
Down and Back
High Knees
Butt Kicks
Samson Stretch
Single Leg Broad Jump into squat
Then
2 rounds Tabata style 30/10
Strict Knee Raises
Alternating Front Lunges
T-2-B
Alternating Reverse Lunges
Then
2 Mins Double Under Practice

Mobility: 12 Mins
With a partner use a barbell to roll out hamstrings and calfs (becarefull not to smash calfs to hard)
90 sec /side Barbell Hamstring Smash
90 sec /side Barbell Calf Smash

Strength:  
Week “C”
No Strength this week

Metcon: 15 Min Cap
“Áfram með smjörið” aka “On with the butter.”
15 Min AMRAP
30 Double Unders / 45 Single Unders
15 Back Rack Lunges 135/95
30 Double Unders / 45 Single Unders
15 Toes to Bar

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