Join us tomorrow for our Veteran’s Day workout Chad! You can join and contribute by sending $10 to Kody’s venmo: @Kody-Knapp-34
Thank you everyone for supporting our community!
Freedom WOD Classes
Warm Up: 10 Mins
2 Rounds:
200 M Run
2 Ground to standing rope climbs
10 Sit Ups
Then:
1:00 Down Dog / Up Dog
1:00 Childs Pose
1:00 Rocking Frog Stretch
Technique / Mobility: 10 Mins
Athletes choose either:
10 Min COACH Led Rope Climb Technique
OR
10 Min Athlete choice mobility
Metcon: 20 Min Cap
“Remontada”
4 Rounds For Time:
2 Rope Climbs OR 5 CHIN Ups OR 12 DB Bicep Curls
30 Sit Ups
400 M Run
Functional Bodybuilding Class
WEEK B Volume week
Friday: Arms Bicep/Tricep (Optional Day)
1) 4×8-12 Super Set
Incline DB Curls
Rope Tricep Ext
2) 4×8-12 Super Set
Reverse Curl
Incline Skull Crushers
3) 4×8-12 Super Set
Incline Seated DB Hammer Curl
Tricep Kick Backs
4) 4×8-12 Super Set
Close Grip Straight Bar Curl
Single Arm Reverse Cable Ext
6) 4×8-12 Super Set
Alternating DB Curls
Straight Bar Cable Ext
7) 3xME
Incline Bench Preacher EZ bar Curl
