Freedom WOD Classes
Warm Up: 7 Mins
2 Rounds:
25 Air Squats
15 Banded Shoulder Press
15 Pull Aparts
Then: 1:00 PVC Pass Throughs
Strength: 12 Mins
8 Min EMOM:
1. 10-15 Thrusters AHAP
2. Rest
Mobility: 8 Mins
1:30 / Side LAX Roll:
Glutes
Traps
1:00 / Side Pigeon Stretch
Metcon: 12 Mins
5 Min AMRAP:
Single Arm Farmer’s Carry 53/35 – Switch Every 100′ – inside or out
4 Min AMRAP:
Wallballs 20/14
3 Min AMRAP:
Alt. Single Arm DB Man Maker 50/35
*Push Up, Row, Power Clean, Press. Switch arms and repeat
Functional Bodybuilding Class
Week 18
Friday:
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
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
-Leg Extensions
6 sets 50 reps, 60 reps, 70 reps, 80 reps, 100 reps
-Elevated Heel Narrow Stance Goblet Squat (heels in toes out)
2-3 Sets x 20 Reps
-Smith Machine Leg Press 3/4 reps aka don’t lock out at the top
2-3 Sets x 20 Reps
Super Set
2-3 Sets x 20 Reps
Elevated KB Sumo Squats (use to boxes with a gap between them for your KB to travel through)
Split Stance KB Deadlifts
Lying Leg Curls (toes pointed away + Lifting chest off pad
3-4 Sets x 20 Reps
Walking Lunges w/ or w/out weight
3 sets of 30 total Steps
Optional replacement for Lunges:
A Weighted Box Step Ups
3 Sets x 30 total steps
