Thank you for celebrating CF DNR’s 13th Anniversary! Congratulations to Nathan for winning the lulu lemon prize for best costume and Matheus for taking the Double Pot Dice Game. Jay.. You almost had it!!
Finally, welcome to Coach Brody’s 3 week program!
Freedom WOD Classes
Warm Up 12 Mins
2:00 Row
1:00 Rig Assisted Squat Mobility
1;00 Barbell Front Rack Opener
1:00 / Side World’s Greatest Stretch
Then 2 Rounds:
15 Barbell Front Squats
10 Alt V-ups
Then 1:00 Row SPRINT
Strength: 21 Mins
Week “A”
7-13 Squat Program
5:00 to warm up Front Squats to working weight
Then Every 4:00 x 4 Rounds Perform
4 Front Squats 72% of 1RM + 8 Back Squats – Same Weight
**Do not multiply by .9 first. 72% of your Front Squat 1RM is the prescribed weight
Metcon: 13 Mins
13 Min AMRAP:
15 Right Side DB or KB Front Rack Squats – Video
15 Left Side DB / KB Front Rack Squats
30/25 Cal Row
20 Alt. V-Ups – Video
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
