Freedom WOD Classes
Warm Up: 8 Mins
1:00 PVC ROM
2 Rounds
10 Push Up w/ 3 second negative
10 Kip Swings
20 Band Tricep Extensions
Then 1:00 / Side LAX Chest Roll
Strength: 15 Mins
3 x Superset
10 Shoulder Press @80% of Strict Press (same weight as last time)
6-8 Dips As hard as possible
3:00 Rest Between Sets
*Begin with strict press and finish with push press as needed.
ex: 6 Strict Press + 4 Push Press. Stay unbroken. Aim for more strict press than week 1
Metcon: 15 Mins
“Suicide SqWOD”
15 Min Partner AMRAP:
12/9 Cal Row / Bike
9 Hang Power Snatch 75/55
6 Lateral Bar Over Burpees
Only one person works at a time. Complete a full round before switching. Partner A will complete a full round while Partner B rest. Once Partner A as completed a round they will rest while Partner B completes a round.
Functional Bodybuilding Class
LEG DAY!
4×25
Back Squats
Giant Set 2×20
Split Stance KB Deadlift 3/4 range
X-Band Walk
KB Sumo Squat 1/2 range
3×25
Single Leg Extensions
3×25
Leg Curls
2×50′
Back Rack Walking Lunges