Freedom WOD Classes
Warm Up: 8 Mins
2:00 Row
2 Rounds:
10 Good Mornings -band or bar
10 Power Cleans
10 Push Press
5 Inchworms
Intervals: 12 Mins
Every 4:00 x 3 Rounds:
500 M Row
*2:00 cap per round.
Metcon: 20 Min Cap "Wathen" For Time: 500 M Row 20 Clean & Jerks 115/75 20 Burpees 400 M Row 15 Clean & Jerks 115/75 15 Burpees 200 M Row 10 Clean & Jerks 115/75 10 Burpees
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: 10 Mins
2 Rounds
30 sec Plate Jumps
10 Alt Lunges
10 Burpess
10 Ring Rows
Then
2:00 /side Couch Stretch
Strength: 8 Mins
3 Round 45/15
KB Box Step Up
Rower Pike Ups
KB Sumo DL
Reverse Sit Up with Ball Between Legs
Metcon: 20 Min Cap
20 Min EMOM
Min 1
5 Pull Ups/Ring Row
10 Push Up
15 Air Squats
Min 2
15 Sit Ups
