Freedom WOD Classes
Warm Up: 10 Mins
2 Rounds:
7 Burpees
14 Alt Lunges
14 Air Squats
Then 5:00 Hip and Leg Stretch
Strength: 15 Mins
10 Min EMOM
0:00-3:00 (4 rounds) = 5 Back Squats
4:00-6:00 (3 rounds) = 3 Back Squats
7:00-9:00 (3 rounds) = 1 Back Squat
*Start at 50% of your 1RM and add weight every round or two. Finish around 85-92%
Metcon: 16 Mins
Every 4:00 for 4 Rounds:
20 Wallballs 20/14
16 Alt DB Step Ups 50/35
10 Burpees
Functional Bodybuilding Class
Tuesday
Morning Fasted State Cardio
Session 1: Steady State Cardio Effort averaging 120-130 BPM for 35-40 Minutes.
Choose ONE from…
1) 20 Mins on Step Machine
2) 20 Mins on Elliptical
3) 20 Mins on Bike
Choose ONE from…
1) 20 Mins on Step Machine
2) 20 Mins on Elliptical
3) 20 Mins on Bike
Evening Bodybuilding
Session 2: 60 Mins
Giant Set
4 Sets
20 Reps Partial Cable Rear Delt Fly (top)
20 Reps Cable Rear Delt Fly Full ROM
20 Reps Partial Cable Rear Delt (bottom)
20 Reps Bent Over DB Rear Raises
Do all 4 exercises without stopping = 1 set
Giant Set
4 Sets
20 Reps High Rope Rotations (90/90 face pulls)
20 Reps Rope Front Raises w/Separation
20 Reps DB “I” to “T” (anterior head focus)
20 Reps DB “T” to “I” (lateral head focus)
Do all 4 exercises without stopping = 1 set
Giant Set
4 Sets
20 Reps DB Partial Side Lateral Raise (top)
20 Reps Db Full ROM Side Lateral Raise
20 Reps DB Partial Side Lateral (bottom)
60 Sec Lateral Raise Static Hold (top) you’ll need very lightweight
Do all 4 exercises without stopping = 1 set
