Freedom WOD Classes
Warm Up: 10 Mins
400 M Run / 2:00 Bike or Row
Then everyone together 2 Round Rotating Tabata :45/:15
Rt leg forward kb deadlift – Video
Lt Leg forward kb deadlift
Push Ups
Then 1:00 Hip & Ankle Open
Intervals: 16 Mins
Every 4:00 x 3 Rounds:
.7/.6 Mile Bike
*Alternate with a partner if needed. 2:00 cap per round
Metcon: 15 Mins 15 Min AMRAP: 10 Russian KB Swings 70/53 10 Burpee Braod Jumps (6'/4') 400 M Run or .6 Mile Bike
Functional Bodybuilding Class
Week 4
Tuesday
Session 1: Steady State Effort averaging 120-130 BPM for 30 Minutes.
Choose ONE from…
1) 20 Minutes Weighted Vest Uphill Walk
2) Bike x 20 Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x 10 Minutes, then w/ remaining 10 minutes perform AMRAP 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x 10 Minutes, then in remaining 10 minutes EMOM 6-10 Burpees each min
Choose ONE from…
1) 20 Minutes Weighted Vest Uphill Walk
2) Bike x 20 Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x 10 Minutes, then w/ remaining 10 minutes perform AMRAP 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x 10 Minutes, then in remaining 10 minutes EMOM 6-10 Burpees each min
Session 2: 60 Mins
Shoulders Day
Buffet Style Side Lateral Giant Set
3 Sets x 20 reps at each
20 Partial Side Lateral Raises (bottom)
20 Full ROM Side Lateral Raises
20 Partial Side Lateral Raises (top)
Slow on all the movements No swinging or bouncing
Around The World Super Set
3-4 Sets
20 Reps DB “T” to “I” (lateral head focus)
20 Reps DB “I” to “T” (anterior head focus)
perform on an incline bench
Fucked From the Middle Bus Drivers
2 Sets x 100 Reps
Turn Left + Turn Right = 1 Rep
pick a weight that will make you have to break this up into 4 sets (rest is just long enough to breath and reset)
Dual Cable Giant Set
3 Sets x 20 Reps at each
Thumbs Up Side Lateral Raises (“T”)
Bent Over Rear Raises
Standing Shoulder Level Rear Shoulder Fly’s
High Rear Delt Cable McDonald Flys
Ladies Hour:
Ladies Hour:
Warm Up: 6 Mins
3 Rounds
X-Band Walk
Lunges
Air Squats
Strength: 8 Min Cap
4 Rounds
10 /Side Single Leg KB RDL
10 / Side Long Lever Glute Bridge
10 /Side Front/Back Lunge
30 Sec Rest
Metcon: 20 Min Cap
20 min cap
10-8-6-4-2-4-6-8-10
Shuttle runs
Box Jump
Goblet Squats
*1 shuttle run = Wall To Wall
