Freedom WOD Classes

Warm Up: 8 Mins
4 Round Air Squat Tabata :20/:10
Then:
10 / Side Lying Lateral Leg Lifts (Jane Fonda’s) – Video
10 / Side Long Lever Glute Bridge – Video
10 Down & Back (N-S-N) Lateral Monster Walks – Video
1:00 / Side Couch or pigeon stretch

Strength: 12 Mins
8 Min EMOM
Front Squats
Option 1: 5-5-3-3-3-1-1-1
*Build to a “Daily Heavy”. This means go by feel
Option 2: 5 reps emom

Metcon: 15 Mins
“F*** Off, Kyle”
On a 15:00 Clock:
For Time – 6 Min Cap
30 Power Snatch 75/55
400 M Run
Rest until 10:00
Then: 5 Min AMRAP (10:00-15:00)
10 Sumo Deadlifts 135/95
12 Alternating DB Suitcase Lunges 50’s / 35’s
*The first part of this workout is for time. Pick a snatch weight to finish around 3:00 or less. The faster you finish part one, the more rest you have before the AMRAP.

Functional Bodybuilding Class

Friday: Arms Bicep and Triceps (Optional Day)
1)Super Set: 4×8-12
Seated DB Curls
DB Skull Crushers
Then drop the weight down
1×8-1
Single Arm Curl while holding the other side static at 90degrs for 8 then switch.
Same thing for Skull Crushers.

2)Super Set: 4×8-12
EZ Bar Preacher Curls
DB Overhead Extension
Last set is a double drop set for both movements. Meaning ME reps at heavy weight then drop to a lighter weight
for ME then one more drop in weight for ME reps then move to Tricep for same double drop set.

3)Super Set: 4×8-12
Incline DB Curls
Cable Rope Overhead Extensions
Last set is a double drop set for both movements.

4)Super Set: 3x 21’s
Straight Bar Curl
Cable Rope Push Downs

5)Super Set: 4×8-12
DB Alternating Hammer Curl
Single Arm Cable Push Downs

6)Super Set: 4×8-12
Cable Curl
Cable Push Downs