Last workout of 2024!
Watch Out 2025 We’re Coming For You!
All Aboard The Gain Train!
Freedom WOD Classes
Warm Up: 8 Mins
2 Rounds
10 Box Jumps
30 Sec Handstand Hold
10 Scap Pull Ups
10 Kip Swings
5 Negative Pull Ups
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: 20 Min Cap
“Countdown”
10-9-8-7-6-5-4-3-2-1
Burpee Box Jump Over 24/20
Handstand Push Ups
C-2-B Pull Ups
Functional Bodybuilding Class
A WEEK: Heavy week
Tuesday: Back and Tricep:
1)Negative Strict Pull Ups with a 5 second negative phase 5×5
2)Giant Set: 3×8-12 pyramiding
Lat Pulldowns
Tricep Extension w/rope
Straight Bar Lat Press Down
3)Super Set:
Narrow Grip Seated Cable Row
Tricep Straight Bar Over hand/Under Hand
4)Super Set: 3×8-12 pyramiding
Bent Over Barbell Row
DB Tricep Kick Backs
DB Incline Bench Seal Row
5)Finisher: 3xME 5 Sec Concentric/Eccentric
Single Arm Seated Row
6)Giant Set: Ticep Finisher 2xME
EZ Bar Pull Overs
EZ Bar Skull Crushers
EZ Bar Close Grip Bench Press
Ladies Hour:
Warm Up:
X-band Lateral Walk down&back
Walking Samson Stretch – down
Inchworms – back
Lunge – down
Squat Jump – back
X-band Lateral Walk down&back
Strength:
3 Rounds
16 Goblet Lunges
16 Goblet Cyclist 3/4 Squats
16 3/4 Sumo DL
Metcon: 15 mins
2 Rounds
20 KB Swings
24 Goblet Squats
20 Ball Slams
25 Box Jumps