Did you know we’re offering the fundamentals class for free now!?! We’d appreciate if you helped us spread the word! Fundamentals starts the first Monday of each month. If you dig what we’re doing, send a friend our way 🙌
Freedom WOD Classes
Warm Up: 6 Mins
2 Rounds:
10 Kip Swings
15 Band Lat Pull Downs
10 Ring Rows
20 Band T’s
20 Band Y’s
Strength: 20 Min Cap
3 x 15 Pull Ups – As hard as possible and as close to unbroken as possible
Ex: 1 Muscle Up + 11 C2B
Ex 2: 3 Band Pull Ups + 9 Seated Pull Ups
Then 2 OR 3 x Superset
15-20 Cable Low Rows
10 Wall Glides
2:00 Rest
Retest 8/29
Metcon: 16 Min Cap
“Get out of here Monkey”
For Time:
10 Front Squats 185/130
9 Strict HSPU
8 Ring Muscle Ups OR 20 Dips
7 Squat Snatch 155/110
6 Rope Climbs OR 12 Strict Pull Ups
5 Front Squats 185/130
4 Strict HSPU
3 Ring Muscle Ups OR 10 Dips
2 Squat Snatch 155/110
1 Rope Climb OR 2 Strict Pull Ups
Functional Bodybuilding Class
Thursday: Shoulders
1) 4×25
Shoulder Press
2)3X12-15
Incline Shoulder “I”,“Y” & “T”
3) 3×12-15
Seated Alternating DB Shoulder Press
Seated Alternating DB Shoulder Press
4) 3×12-15
Seated Alternating DB Shoulder Press
Rear DB Fly
5) 3×12-15
Arnold Press
6) 3xME
Lat Raise Drop Set
7) 3xME
Front Raise Drop Set
Ladies Hour:
Warm Up: 3 Mins
10 Inchworms
30 Second Plank
10 Push Ups
10 Bicycle Crunch
30 Second Hollow Hold
10 Reverse Crunches
Strength: 5 Mins
4 Rounds
20 Sec Reverse Crunch
20 Sec Penguin Heel Taps
20 Sec Straight Leg Hip Lift
20 Sec Rest
Metcon:
4 Rounds in 20 minutes
Minute 1:
45 seconds DB Thruster
15 seconds Rest
Minute 2:
45 seconds Plate Sit Up video
15 seconds Rest
Minute 3:
45 seconds DB’s Bent Over Rows
15 seconds Rest
Minute 4:
45 seconds Push-Ups
15 seconds Rest
Minute 5:
45 seconds Mountain Climbers
15 seconds Rest
Repeat 4 times
On a 20-minute clock (or using a 45 seconds on, 15 seconds off Tabata-style timer if you have one) perform as many repetitions as possible of the prescribed workout for 45 seconds and rest 15 seconds. Athlete will perform five different movements every minute for 4 rounds. Use a Medicine Ball or any available weighted object.
