2024 The Year Of
“You”
Let’s GROW!

Freedom WOD Classes

Warm Up: 5 Mins
200 M Run
10 Burpees

Strength: 20 Mins
Week “B” AKA Unilateral Isometric Body Balancing
Station 1
Giant Set:
2 sets x 8-12 Reps
Isometric Push Ups with 2 second pause 1 inch off ground
Offset Barbell Curl
Alternating DB Bench Press
90 seconds rest between sets

Station 2
Giant Set:
2 sets x 15-20 Reps
DB Fly
DB Barrel Press
DB Coffin Press
**No reset between movements so pick a weight that you can get everything done without setting the DB’s down
90 seconds rest between sets

Metcon: 20 Min Cap
“2024”
20 Min Partner AMRAP
24 Dips
24 Cal Row
24 Burpees
24 Box Jumps

Partner A performs a 200 meter Run while Partner B completes as many reps as possible, then switch.

On a 20-minute clock, Partner A starts with a 200 meter Run while Partner B performs as many rounds and repetitions as possible (AMRAP) of the Dips, Cal Row, Burpees, and Box Jumps. When Partner A returns from the run, partners switch and Partner B starts the run while Partner A continues the AMRAP where their partner left off.

Functional Bodybuilding Class

Week 4 Greatest Hits:

Monday

Session 1: Steady State Effort averaging 120-130 BPM for 30 Minutes.
Choose ONE from…
1) 20 Minutes Weighted Vest Uphill Walk
2) Bike x 20 Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x 10 Minutes, then w/ remaining 10 minutes perform AMRAP 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x 10 Minutes, then in remaining 10 minutes EMOM 6-10 Burpees each min

Session 2: 60 Mins

Arms Day

Cable Rope Extensions 
1 set x 100 Reps rest/pause to 100 reps (pick a weight you can get around 30 reps on the initial attempt. Rest =  holding the rope/weight your not allowed to let go until all reps have been completed)

No Rest Move Right Into:

Cable Straight Bar Curls
1 set x 100 Reps rest/pause to 100 reps (pick a weight you can get around 30 reps on the initial attempt. Rest =  holding the rope/weight your not allowed to let go until all reps have been completed)

No Rest Move Right Into: (this is not a typo)

Cable Rope Extensions
1 set x 50 Reps rest/pause to 100 reps (pick a weight you can get around 30 reps on the initial attempt. Rest =  holding the rope/weight your not allowed to let go until all reps have been completed)