Freedom WOD Classes
Warm Up: 5 Mins
30 Double Unders or Singles
20 Banded Pull Aparts
10 Ring Rows
10 Deadlifts
Strength: 20 Mins
Week “B” AKA Unilateral Isometric Body Balancing
Station 1
Giant Set:
2 sets x 1-15 Reps
Cable or Banded Lat Pull Down W/PVC Pipe
Cable or Banded Triceps Extension video
Cable or Banded Lat Press Down W/PVC Pipe video
90 seconds rest between sets
***Utilizing a band is just as effective as cables. One might even say better in the fact that the band will increase the resistance through out the movement where as the cable will remain the same. Place a PVC pipe between a band that is suspended on a higher pull up bar to create the movements above.***
Station 2
Super Set:
2 sets x 15-20 Reps
DB Pendlay Row video or Barbell Pendlay Row video
DB Lat Pullover video
*90 seconds rest between sets
Metcon: 12 Min Hard Cap
For Time:
50 Double Unders / 75 Single Unders
21 Deadlift 185/135
21 Pull Ups
50 Double Unders / 75 Single Unders
15 Deadlift 185/135
15 Pull Ups
50 Double Unders / 75 Single Unders
9 Deadlift 185/135
9 Pull Ups
The goal is to pick a Deadlift weight you can do unbroken each round. Go for challenging but doable. Advanced athletes you may increase weight to 225/155 if you can get it done under cap.
Functional Bodybuilding Class
Tuesday
Session 1: Steady State Effort averaging 120-130 BPM for 20 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
Session 2: 60 Mins
Giant Set
4 Sets
20 Reps Partial Cable Rear Delt Fly (top)
20 Reps Cable Rear Delt Fly Full ROM
20 Reps Partial Cable Rear Delt (bottom)
20 Reps Bent Over DB Rear Raises
Do all 4 exercises without stopping = 1 set
Giant Set
4 Sets
20 Reps High Rope Rotations (90/90 face pulls)
20 Reps Rope Front Raises w/Separation
20 Reps DB “I” to “T” (anterior head focus)
20 Reps DB “T” to “I” (lateral head focus)
Do all 4 exercises without stopping = 1 set
Giant Set
4 Sets
20 Reps DB Partial Side Lateral Raise (top)
20 Reps Db Full ROM Side Lateral Raise
20 Reps DB Partial Side Lateral (bottom)
60 Sec Lateral Raise Static Hold (top) you’ll need very lightweight
Do all 4 exercises without stopping = 1 set
