Freedom WOD Classes
Warm Up: 8 mins
4 Round Air Squat :20/:10
2 Rounds Down + Back
Bear Crawl
Burpee Broad Jump
Inchworm Down – Samson Back
Strength: 21 Mins
Week “B”
SAME weight as Monday’s Load or 72% of 1RM
5:00 to warm up Front Squats to working weight
Then Every 4:00 x 4 Rounds Perform
3 Front Squats + 6 Back Squats
Metcon: 15 Mins
“Slaughterhouse 5”
15 Min AMRAP:
10 Bar Over Burpees
5 Thrusters 95/65
100 M Run
Functional Bodybuilding Class
Week “A” Heavy
Thursday: Shoulders:
1)Seated Alternating DB Shoulder Press 5×5
2)Giant Set: 3×8-12
DB Bent Over Rear Raises
DB Lateral Raises
DB Front Raises
3)Super Set: 4×8-12
Seated DB Shoulder Press
Seated DB Lateral Raises
4)Giant Set: 3×8-12
Cable Single Arm Lateral Raises
Cable Single Arm Front Raise
Cable Single Arm Rear Extension
5)Giant Set: 3×8-12
Car Drivers
Up Right Rows
Cable High Row (face pulls w/rope or individual handles)
6)Super Set: 4×8-12
Seated DB Arnold Press
Seated DB Bent Over Rear Raises
7)Finisher: 1xME Drop Set
Front DB Raises
Then
Later DB Raises
Ladies Hour:
Warm Up: 10 Mins
2 Rounds
.3 Bike
10 Air Squats
10 Box Step Ups
Strength: 15-20 Mins
Station 1. 2 x 25 Hamstring Curls
Station 2. 2 x 25 Quad Extensions
Station 3: 2 x 25 Leg Presses
Station 4: 2 x 10-15 Smith Machine Bulgarian Split Squat – Video
Metcon:
Teams Of Two
16 Min AMRAP
150 Cal bike
90 Lunges
30 Box Jumps or step ups
Only one person can work at a time, You may split reps up how ever you would like. But you must complete all reps at the given station before moving on to the next movement/station
