Freedom WOD Classes
Warm Up: 8 Mins
PVC Warm Up:
2 Rounds:
10 Deadlifts
10 Hang Power Snatch
10 Overhead Squats
10 Squat Snatch
Then 3:00 athlete choice mobility
Strength: 18 Mins
“Warm Up” Set:
8-10 Power Snatch + Overhead Squats ~50%
3-2-1-1 Squat Snatch – Finish around 90-95%
Metcon: 18 Min Cap
Partner Workout:
10 Rounds For Time: 5 per partner
8 DB Snatch 60/40
5 Burpee Broad Jumps 6’/4′
8/6 Cal Bike
*Athlete 1 performs a full round then athlete 2. Alternate after each full round.
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
-Super Set
3 sets x 100 Reps
Bus Drivers
Front Raises
-Seated DB Side Lateral Raises
3 Sets x 12-8 reps
-Eye Level Cable Face Pulls
3 Sets x 12-8 Reps
-High Rear Delt Cable McDonald Flys
3 Sets x 12-8 Reps
-High/Low 45 Degree Angle Down Rear Cable Flys
3 Sets x 12-8 Reps
-Smith Machine Seated Shoulder Press REST PAUSE
3 Sets 12-8 Reps
-Straight Bar Cable Front Raise Drop Sets
3 Sets x 12 reps /drop set w/4 sec negative
-Super Set
3 Sets x 12-8 Reps
Seated Cable Rear Delt Flys
Seated DB Side Lateral Raises
