Freedom WOD Classes
Warm Up: 6 Mins
2 Rounds:
15 Band Ts
15 Band Ys
15 Band Tricep Extensions
10 RDLs
10 Deadlifts
10 Push Ups
Strength: 13 Mins
3 x Superset
10 HSPU as hard as possible
10 Wall Glides
Mobility: 6 Mins
:45 / Side Bent Knee Calf Stretch
:45 / Side Straight Knee Calf Stretch
1:30 / Side Single Leg Band Hamstring Stretch
Metcon: 12 Mins
12 Min EMOM
Min 1: 12 Bench Press ~60-65%
Min 2: 12 Deadlifts 225/155
Min 3: Max Rep DU or Singles
Functional Bodybuilding Class
LEG DAY!
5×5
Back Squats (build to your heaviest set of 5)
Giant Set 3×8-15 (heavy)
Split Stance KB Sumo DL 3/4 Rep
KB Sumo Squats 1/2 Rep
X-Band Walk (Down and Back East-West)
4×12-15 (heavy)
Leg Extensions
4×12-15 (heavy)
Leg Curls
3x Super Set
12 /leg Back Rack Curtsey Lunge to Squat (can do without weight if needed)
12 Back Rack Box Step Ups