Freedom WOD Classes
Warm Up: 5 Mins
30 Double Unders or Singles
20 Banded Pull Aparts
10 Ring Rows
10 Deadlifts
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 W/PVC Pipe 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: 10 Min Hard Cap
10 Min AMRAP
1 Squat Cleans 185/155
2 Muscle Ups / C-2-B / Pull Ups
3 Deadlift 185/155
4 Handstand Push Ups
Scale the weight appropriately this should be heavy but you are shooting for 5+ rounds inside the 10 mins.
Functional Bodybuilding Class
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
MomFit
Day 1 Intro:
InBody Scan
Pelvic Floor Talk With Dr. Jen Attkisson DPT
Workout
Core:
5 Mins
20 Sec Reverse Crunch
20 Sec Mountain Climbers
20 Sec Straight Leg Hip Lift
Rest 20 Sec
Glutes: 15 Mins
3-4 Rounds No rest between rounds
X-Band Walks
Single Leg Hip Thruster
Walking Lunges