Freedom WOD Classes
Warm Up: 5 Mins
20 Penguin Taps
20 Push ups
10 kip swings
10 snatch
Strength: 8 Mins
2 Rounds 30 Seconds Each
Russian Twists
Straight Leg Hip Lift
Heel Taps aka Penguins
V-Sit Scissor Kicks or Flutter Kicks
Bicycle Crunch
Plank Step Ups
Plank Walk Outs or Plank Crunches
Mountain Climbers
Metcon: 25 Min
25 Min AMRAP
15 Bar Facing Burpees
10 Snatch @50-60%
10 Toes to Bar
5 Rope Climb or 10 Strict Pull ups
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:
Warm Up – 5 Mins
5 Min AMRAP
5 Ring Rows
10 Anchor Point T2B
15 Air Squats
20 Plate Jumps
Core Development – 4 Mins
30 Seconds Each
Russian Twists
Straight Leg Hip Lift
Heel Taps aka Penguins
V-Sit Scissor Kicks or Flutter Kicks
Bicycle Crunch
Plank Step Ups
Plank Walk Outs or Plank Crunches
Mountain Climbers
Metcon – 16 Mins
8 Round Rotating Tabata (20:10)
Hanging Knee Stair Climbers **2nd video**
MB Clean
Ring Rows or Bar Rows
Plate Jumps or Box Step Ups