Freedom WOD Classes
Warm-Up: 10 mins
Then 2 Rounds
Walking Lunges Down and Back
Inchworms Down
Single Leg Squat Jumps Back
10 Deadlifts
30 Sec Hand Stand Hold
More right into your 1 rm
Week 18: Test Week
Strength: 25-30 Mins
Deadlift
Metcon: 10 mins
“Dylan Dog”
21-15-9
Deadlifts 185/130
12-9-6
Wall Walks
e.g. 21 Deadlifts – 12 Walk Walks – 15 Deadlifts – 9 Wall Walks – 9 Deadlifts – 6 Wall Walks
Functional Bodybuilding Class
Week 18
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
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
Giant Set
4 Sets
20 Reps Incline Bench Press
20 Reps DB Crusher Press
20 Reps Wide Grip Push Ups
ME Standard Push Up w/ Arch
Do all 4 exercises without stopping = 1 set
Giant Set
4 Sets
20 Reps DB Alternating Decline Press
20 Reps DB Decline Barrel Press
20 Reps DB Decline Partial Flys (bottom)
20 Reps DB Decline Flys Full ROM
Do all 4 exercises without stopping = 1 set
Giant Set
3 Sets
20 Reps High Cable Fly (high to low)
20 Reps Mid Cable Fly (high to low)
20 Reps Mid Cable Fly (straight in front)
20 Reps Low Cable Fly (low to high)
Do all 4 exercises without stopping = 1 set
Ladies Hour:
Warm Up – 6 Mins
3 Rounds:
20 Jump Rope
10 Anchor Point T2B
10 Air Squats
Core Strength
4 Rounds = 5 mins
20 Sec Straight Leg Hip Lift Cork Screw
20 Sec Reverse Plank Marchers
20 Sec Bicycle Crunch
20 Sec Rest
Metcon – 12 Mins
12 Min AMRAP:
20 Jump Rope
10 Wall Balls
5 Toes to Bar
