Freedom WOD Classes

Warm Up: 10 Mins
10 Inchworms w/o push up
10 Air Squats
10 RDLs
10 Alt Lunges
10 Speal Rolls

Strength: 20 Mins
Week “B” AKA Unilateral Isometric Body Balancing
Station 1
Giant Set:
2 sets
X-Band Lateral Walks video or Monster Band Lateral Walks video
**full length of the gym down and back (east-west) do not drag your feet**
12-15 /leg KB Split Stance Deadlift video
12-15 /leg Single Leg Hip Thrust video add weight to your lap if needed
90 seconds rest between sets

Station 2
Giant Set:
2 sets
8 Nordic Curls video
12-15 /leg Long Leaver Single Leg Hip Bridge video
*add weight to you lap if needed*
Walking Lunges full length of the gym down and back (east-west)
**add weight via KB/DB Front Rack if needed**
*90 seconds rest between sets

Metcon: 12 Mins 
12 Min EMOM Snatch Ladder
8 MB Cleans 20/14
1 Deadlift

The gaol: Start with a “light” weight Deadlift, increasing the weight each round as you builded to your heaviest DL But you must complete the MB Cleans and Deadlift inside the minute. Failure to do so will result in a 10 burpee penalty every round you miss. Penalties will be tallied and performed at the end of the 12 mins.

Your Score is your heaviest DL. NOTE: If you back rounds out the lift does not count!

Functional Bodybuilding Class

Wednesday:

Session 1:
Core Workout: 5 Mins 
4 Rounds
20 Sec Reverse Crunch
20 Sec Hollow Rocks 
20 Sec Straight Leg Hip Lift 
20 Sec Rest 

With remaining time:

Steady State Effort averaging 120-130 BPM for 20 Minutes.
Choose from...
1) Weighted Vest Uphill Walk
2) Bike x Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x Minutes, then w/ remaining 10 minutes perform 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x Minutes, then in remaining 5 minutes 20 Air Squats/ 10 Push-Ups

Session 2: 60 Mins

Giant Set
4 Sets
20 Reps Cable Reverse Grip Pulldowns (elbows in fixed position)
20 Reps Cable Pronated Medium Grip Pulldowns (elbows in fixed position)
20 Reps Cable Wide Grip Pulldowns
20 Reps Cable Wide Grip Trap Pulls
Do all 4 exercises without stopping = 1 set

Giant Set
4 Sets
20 Reps Bent Over V-bar Lat Row
20 Reps Bent Over V-bar Lat Row w/extension at the top
20 Reps Strict Cable V-bar Row
20 Reps V-bar Trap Row
Do all 4 exercises without stopping = 1 set

Giant Set
3 Sets
20 V-Bar Pull Downs (lean forward during the negative/lean back during the contraction)
20 Wide Grip Pressdown
ME Bar Row (like ring rows but with a bar)