Warm Up 5 Mins
90 Sec /side Couch Stretch
10 Banded Rows
30 Sec Hollow Hold
30 Sec Plak Hold
10 Push Ups
90 Sec /side Couch Stretch
10 Banded Rows
30 Sec Hollow Hold
30 Sec Plak Hold
10 Push Ups
Congrats to Zack and Shelby!
“Legally Obligated To Be Best Friends Forever….”
Freedom WOD Classes
Warm Up: 12 Mins
1:00 Dynamic Forearm Stretching video
1:00 Active Frog Stretch video
90 sec /side Dynamic Couch Stretch video
Then
10 Air Squat
10 Right Arm DB Push Press
10 Left Arm DB Push Press
10 Box Step Ups
5 Right Arm DB Thruster
5 Left Arm DB Thruster
5 Box Jumps
Mobility: 6 mins
1 min /side Lax Ball Chest-shoulder pocket
1 min /side Lax Ball Lat-shoulder pocket
1 min /side Lax Ball Glutes
Strength:
Week “C”
No Strength this week
Spend 5 Mins warming up to your working weight.
Metcon: 20 Min
“Hellcat”
Every 4:00 for 20:00
10 Single R arm DB Thruster (50/35)(35/20)
10 Box Jump (24/20)
10 L arm DB Thruster
10 Box Jump
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:
Core Strength 10 Mins
3 Rounds = 9 mins
Tabata 30/30
Right Turkish Half Get Up video
Left Turkish Half Get Up video
Med Ball Dead Bug video
Metcon:
14 Min AMRAP
8 Anchor Point T-2-B
8 DB Push Ups
8 DB Burpee Sprawls
8 Anchor Abmat Sit Ups
