Freedom WOD Classes
Warm Up: 10 Mins
500 M Row / 400 M Run
Then 2 Rounds
10 Air Squats
10 Kip Swings
10 Scap Pull Ups
5 Inchworms
:30 / Side Figure 4 Rocks – Video
:30 / Side Samson Stretch
Strength: 12 Mins
8 Min EMOM
1. 12-20 Alternating Back Rack Lunges – from rack if desired
2. 10-15 T2B
Mobility: 6 Mins
1:00 / Side LAX Scap Border
1:00 / Side Lat Stretch
1:00 / Side Hurdler Stretch
Metcon: 14 Min Cap
5 Rounds For Time:
5 Power Cleans 155/105
8 Front Squats 165/105
5 Wall Walks
Functional Bodybuilding Class
Week 18:
Monday
Session 1: Steady State Effort averaging 120-130 BPM for 20 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
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
Giant Set
4 Sets
20 Reps Reverse Cable Curls
20 Reps Close Grip Cable Curls
20 Reps Wide Grip Cable Curls
20 Reps Wide Grip Drag Curls
Do all 4 exercises without stopping = 1 set
Giant Set
4 Sets
20 Reps Partial Rope Extensions (bottom)
20 Reps Partial Rope Extensions (top)
20 Reps Full ROM Rope Extensions
ME Close Grip Push Ups
Do all 4 exercises without stopping = 1 set
Giant Set
3 Sets
20 Reps EZ Bar Close Grip Curls
20 Reps EZ Bar drag Curls
20 Reps Seated French Press
45 Incline Skull Crushers
Do all 4 exercises without stopping = 1 set
