Freedom WOD Classes
Warm Up: 5 Mins
1 min Box Step Ups
20 Banded Pull Aparts
10 Snatch High Pulls
5 Power Snatches
20 Banded Rows
Strength: 20 Mins
Week “B” AKA Unilateral Isometric Body Balancing
Station 1
Giant Set:
2 sets x 12-15 Reps
Cable or Banded Lat Pull Down W/PVC Pipe
Cable or Banded Triceps Extension video
Cable or Banded Lat Press Down video
90 seconds rest between sets
***Utilizing a band is just as effective as cables. One might even say better in the fact that the band will increase the resistance through out the movement where as the cable will remain the same. Place a PVC pipe between a band that is suspended on a higher pull up bar to create the movements above.***
Station 2
Super Set:
2 sets x 15-20 Reps
DB Pendlay Row video or Barbell Pendlay Row video
DB Lat Pullover video
*90 seconds rest between sets
Metcon: 14 Min Hard Cap
5 Rounds For Time:
12 Box Jump Overs 24/20
9 Power Snatches 115/75
6 Bar Muscle Ups / 10 C-2-B Pull Ups
Functional Bodybuilding Class
Week 6
Tuesday
Session 1: Steady State Effort averaging 120-130 BPM for 20 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
Giant Set
4 Sets
20 Reps Partial Cable Rear Delt Fly (top)
20 Reps Cable Rear Delt Fly Full ROM
20 Reps Partial Cable Rear Delt (bottom)
20 Reps Bent Over DB Rear Raises
Do all 4 exercises without stopping = 1 set
Giant Set
4 Sets
20 Reps High Rope Rotations (90/90 face pulls)
20 Reps Rope Front Raises w/Separation
20 Reps DB “I” to “T” (anterior head focus)
20 Reps DB “T” to “I” (lateral head focus)
Do all 4 exercises without stopping = 1 set
Giant Set
4 Sets
20 Reps DB Partial Side Lateral Raise (top)
20 Reps Db Full ROM Side Lateral Raise
20 Reps DB Partial Side Lateral (bottom)
60 Sec Lateral Raise Static Hold (top) you’ll need very lightweight
Do all 4 exercises without stopping = 1 set
MomFit:
Warm Up:
Core Strength: 10 Mins
2 Rounds
20 Sec Hollow Plank
10 Sec Rest
20 Sec Bear Plank Knee Taps
10 Sec Rest
20 Sec Bear Plank Side Taps
10 Sec Rest
20 Sec Reverse Plank
10 Sec Rest
20 Sec Reverse Plank Dips
10 Sec Rest
20 Sec Reverse Plank Marchers
10 Sec Rest
Workout: 10 Mins
5 Rounds
12 Ball Slams
9 Burpees
6 Sit Ups
