Freedom WOD Classes

Warm Up: 5 Mins
20 Banded Pull Aparts
10 Cuban Rotations With Press
10 Front Raises
10 Push Press
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: 14 mins
In Teams of Two Complete
2 Rounds of
6 Min AMRAP
12 Cal Bike/Row
10 Push Press 75/55
8 Burpees

2 Min rest between AMRAPS

Complete a full round then rest while your partner does the same, keep alternating until 6 mins expires. Only one person can work at a time.

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

Chest Day Greatest F’kn Hurts

Cable Chest Fly Giant Set
3 sets x 20/20/Failure
20 Reps Cable Fly Partials at the top (two count pause)
20 Reps Cable Fly Full Range (two count pause)
Max Effort Incline Cable Fly full range (two count pause)

Decline Barrel Press w/5 sec pause at the bottom
3 sets x 12 reps

Giant Set From Hell
3 Sets
20 Incline DB Press
20 Incline DB Crusher Press
Max Effort Flat DB Barrel Press
Max Effort Partial DB Fly’s (bottom)
Max Effort Box Dips
Max Effort Push Ups
all 6 exercises = 1 set

Cable Fly’s Century Set (high to low)
1 set x 100 Reps

Cable Fly’s Century Set (low to high)
1 Set x 100 Reps

MomFit

Warm up: 5 Mins
Diaphragmatic Breathing

Mobility:
Couch Stretch
Lax Ball Glutes

Metcon:
15 Min EMOM
Min 1: Row 150m
Min 2: 8 KB Thrusters
Min 3: 8 Sit Ups