Freedom WOD Classes
Warm Up: 10 Mins
15 Pull Aparts
10 Ring Rows
20 Air Squats
10 Sotts Press
10 PVC OH Squats
10 Prove PVC Presses
Then: 2:00 T-Spine Roll – LAX or Foam Roller
Strength / Technique: 20 Mins
Snatch – squat snatch if appropriate
2 x5 Complexes @ 50% or less:
1 Snatch Balance + 1 OH Squat
Then:
3 x 2 Squat Snatch ~ 85%
Metcon: 10 Min Cap
“Karen”
For Time:
150 Wallballs 20/14
Functional Bodybuilding Class
Week 2 But Did You Die? Volume Week:
Monday
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 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
20 Incline Skull Crushers
Do all 4 exercises without stopping = 1 set
