Freedom WOD Classes
Warm Up: 12 Mins
1:00 PVC ROM
1:30 / Side LAX Rotator Cuff or Traps
8 Ring Rows
8 Ring T’s
8 Ring Y’s
10 Air Squats
10 Clean High Pulls
10 Power Cleans
Strength: 15 Mins
1 x 6 Tempo Squat Clean 50%
5-3-3-1-1 Squat Clean – build to 90%
Metcon: 12 Min Cap
1-2-3-4-5-6 Wall Walks (alternative = 2,4,6,8,10,12 HSPU)
16-14-12-10-8 Alt DB Snatch 50/35
*perform 1 wall walk, 16 db snatch, then 2 wall walks 14 db snatch, etc until finished
Functional Bodybuilding Class
3 Sets 50/30/20
Focus on pulling your elbows back on the way down and squeezing the elbows on the way up. Keep the chest up and don’t fully lock out. Perform more of a 3/4 rep at the top.
Decline Cable Flys ASCENDING
4 Sets 15 Reps Ascending in Weight (1pin)
Incline DB Press 45 degrees
3 Sets 15 Reps w/3sec pause at the bottom
Keeping your elbows at 45 degrees move at a slower pace focusing on contracting through the entire movement. Shoulders stay back and down so the chest can lift. Give a thumbs up at the top of the movement to create more engagement.
High Cable fly
3 Sets 30 Reps
Pick a weight you can get without breaking. Keep the should back and down and squeeze at the bottom but don’t touch the handles together.
Low Cable fly
3 Sets 30 Reps
Tilt forward slightly, drag the elbows along your side and face the contraction to the inner part of your pecs. Open the shoulder and then drive the elbows in at the top
30 +reps Decline press
Failure DB Push ups
Perform the decline with the same weight and movement pattern as the incline we started with.
Then move right into db push ups.