Freedom WOD Classes
Warm Up: 5 Mins
2:00 Min Casual Single Unders (Rocky Balboa style)
20 Banded Pull Aparts
10 Cuban Rotations With Press
10 KB Swing
10 HSPU
20 Banded Pull Aparts
Strength: 20 Mins
Week “B” AKA Unilateral Isometric Body Balancing
Station 1
Super Set:
2 sets x 12-15
DB Seated Forward Leaning Arnold Rotations
Db Arnold Press video
90 seconds rest between sets
Station 2
Giant Set:
2 sets 15-20
DB Bent Over Reverse Fly video
DB Side Lateral Raises video
Max Effort Hold at the top of Side Lateral Raises with 2.5, 5 or 10lbs plates
*90 seconds rest between sets
Metcon: 16 min Cap
10 Rounds
4 Handstand Push Ups
8 KB Swings 53/35
20 Double Unders / Singles
Functional Bodybuilding Class
Thursday:
Session 1: Steady State Effort averaging 120-130 BPM for 15 Minutes. Choose ONE from... 1) Weighted Vest Uphill Walk 2) Bike x 15 Minutes / Row x Minutes / Ski or Walk Uphill x Minutes 3) Bike x 10 Minutes, then w/ remaining 5 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 5 minutes EMOM 6-10 Burpees each min Session 2: 60 minutes
Giant Set
4 Sets
20 Reps Incline Bench Press
20 Reps DB Crusher Press
20 Reps Wide Grip Push Ups
ME Standard Push Up w/ Arch
Do all 4 exercises without stopping = 1 set
Giant Set
4 Sets
20 Reps DB Alternating Decline Press
20 Reps DB Decline Barrel Press
20 Reps DB Decline Partial Flys (bottom)
20 Reps DB Decline Flys Full ROM
Do all 4 exercises without stopping = 1 set
Giant Set
3 Sets
20 Reps High Cable Fly (high to low)
20 Reps Mid Cable Fly (high to low)
20 Reps Mid Cable Fly (straight in front)
20 Reps Low Cable Fly (low to high)
Do all 4 exercises without stopping = 1 set
MomFit
Warm Up (5 Mins)
2 Rounds
Walking Samson Stretch N-S
6 Inchworms
6 Box Step Up
Then: 90 Sec /side Lax Ball Glutes
Hips (6 Mins)
6 Min Circuit
10 /leg Long Leaver Single Leg Hip Bridge video
12-15 Glute Bridge
10 /side Front Foot Elevated Split Squats
Metcon: 8 Min Cap
8 Min Ascending Ladder
KB Deadlift
KB Goblet Squats
Box Step Ups
1-1-1-2-2-2-3-3-3-4-4-4-5-5-5-6-6-6……. until time expires
