Freedom WOD Classes
Warm Up: 10 Mins
2 Rounds:
.3 Mile Bike / 200 M Row
5 Inchworms
8 Step Ups
5 Box Jumps
10 Scap Pull Ups
:30 Hollow Hold
Then:
1:00 Up Dog / Down Dog Flow
Agility & Plyos: 18 Mins
8 Min Circuit:
1 Ladder + 5 Step Down Box Jumps – Video
2:00 Rest
8 Min Circuit:
5-10-5 Cone Drill – Video
7 Cone “W” Drill
**Ladder drill Video Options
2 Feet In
Double Lateral Hops
Straddle Hops
Lateral In & Out
Heisman
Metcon: 16 Mins Every 4:00 x 4 Rounds: 15/12 Cal Bike / Row 9 TTB 6 DB Snatch (50/35) *If you finish a round at 2:00, you earned 2:00 rest **Score is your slowest round
Functional Bodybuilding Class
Week 2 :
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
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
Ladies Hour:
Warm Up: 6 Mins
2 Min Row
1 Min Hollow Hold
30 Sec Burpees
Strength: 10 Mins
3 Rounds = 7.5 Mins
30 Secs Figure 8
30 Secs Reverse Crunch
30 Secs Crossover Mountain Climber
30 Secs Straight Leg Hip Lift
30 Sec Rest
Metcon: 15 Min
3 Rounds – Every 5 min
400 m Row
20 Sit ups
10 Devils press
*Rest until 5:00 clock
*Cap row to 2 min
