Freedom WOD Classes
Warm Up: 12 Mins
200m Run
N-S-N Walking Samson stretch
10 Air Squats
N-S-N Walking Lunges
200 Run
Then
2 mins /side Roll out legs and or hips
Strength: 20 Mins
Week “B” AKA Unilateral Isometric Body Balancing
Station 1
Giant Set:
2 sets
X-Band Lateral Walks video or Monster Band Lateral Walks video
**full length of the gym down and back (east-west) do not drag your feet**
12-15 /leg KB Split Stance Deadlift video
12/15 /leg Single Leg Hip Thrust video add weight to your lap if needed
90 seconds rest between sets
Station 2
Giant Set:
2 sets
8 Nordic Curls video
12-15 /leg Long Leaver Single Leg Hip Bridge video
*add weight to you lap if needed*
Walking Lunges full length of the gym down and back (east-west)
**add weight via KB/DB Front Rack if needed**
*90 seconds rest between sets
Metcon: 8 Min Cap
8 Min Ascending Ladder
Russian KB Swings 53/35
KB Goblet Squats 53/35
KB Step Ups 53/35
1-1-1-2-2-2-3-3-3-4-4-4-5-5-5-6-6-6……. until time expires
Functional Bodybuilding Class
Wednesday:
Session 1:
Core Workout: 5 Mins
4 Rounds
20 Sec Reverse Crunch
20 Sec Hollow Rocks
20 Sec Straight Leg Hip Lift
20 Sec Rest
With remaining time:
Steady State Effort averaging 120-130 BPM for 20 Minutes.
Choose from…
1) Weighted Vest Uphill Walk
2) Bike x Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x Minutes, then w/ remaining 10 minutes perform 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x Minutes, then in remaining 5 minutes 20 Air Squats/ 10 Push-Ups
Session 2: 60 Mins
Giant Set
4 Sets
20 Reps Cable Reverse Grip Pulldowns (elbows in fixed position)
20 Reps Cable Pronated Medium Grip Pulldowns (elbows in fixed position)
20 Reps Cable Wide Grip Pulldowns
20 Reps Cable Wide Grip Trap Pulls
Do all 4 exercises without stopping = 1 set
Giant Set
4 Sets
20 Reps Bent Over V-bar Lat Row
20 Reps Bent Over V-bar Lat Row w/extension at the top
20 Reps Strict Cable V-bar Row
20 Reps V-bar Trap Row
Do all 4 exercises without stopping = 1 set
Giant Set
3 Sets
20 V-Bar Pull Downs (lean forward during the negative/lean back during the contraction)
20 Wide Grip Pressdown
ME Bar Row (like ring rows but with a bar)
