Freedom WOD Classes
Warm Up: 5 Mins
Then 2 Rounds
10 Box Step Ups
10 RDL
10 Box Jumps
10 Russian KB Swings
Strength: 20 Mins
“A” Week 7
5×5
Deadlift
Working up to your heaviest set of 5 reps aka 5 rep max
Metcon: 13 Min Cap
3 Rounds for time:
25 Box Jumps 24/20
20 DB Snatches 50/35
15 C-2-B Pull Ups
Functional Bodybuilding Class
Tuesday
Session 1: Steady State Effort averaging 120-130 BPM for 25 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
Shoulders Day
Drop Set
3 Sets x 15 Reps + 2 Drops
Seated “Steep Incline” Side Lateral Drop
Each Set Has 2 Drops In It – 15 reps > drop to lighter weight 15 reps > drop to lighter weight 15 more reps
All With 4 Count Negative & Positive
Drop Set
3 Sets x 15 Reps + 2 Drops
Standing Side Lateral Raises
Super Set
3 Sets x 20 Reps + Bus Drivers To Failure
Cable Rear Delt Flys
Bus Drivers
Giant Set
3 sets x 20 Reps At Each
Bent Over Rear Delt Fly
Standing Side Lateral Raises
Front Raises
No rest between movements
Single Arm Side Lateral Raises On Incline Bench
3 sets x 20 Reps
Pron Facing Incline Rotations of Arnolds
3 sets x 15 Reps
MomFit
Warm Up (5 Mins)
2 Rounds
10 Cat/Cows
10 Banded Rows
10 KB Swings
Core Strength
3 Rounds = 8 mins
Tabata 20/20
Right Hand Half Get Ups turkish
Left Hand Half Get Ups
Right Side MB Deadbug
Left Side MB Deadbug
Metcon: 10 Mins
10 Min EMOM
4 Ring Rows
6 Sit Ups
8 Russian KB Swing
